I Can Soup Clearly

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Carrots get all the fanfare for being vision boosters, but humble lil corn is also full of lutein and zeaxanthin, aka the carotenoids that help with eyesight. Unlike carrots, which are trustworthy staples at all times, corn makes its sweet and flavorful appearance for just a couple fresh summer months, and this soup puree is a delicious way to take advantage of the season. It’s so easy that its stock is comprised of its scraps, which is great for your budget and your watch. It works well either warm or chilled, meaning you can make it ahead of time and serve it on the fly (and on the patio). Bonus: it freezes fabulously, so make extra and jazz up your boring winter with a container of it in months to come.

Further Food Nutritionist Commentary:

Most recently corn has been studied more closely for it's antioxidant benefits. While results are still semi-inconclusive, in small scale studies corn's antioxidant and phytonutrient properties have shown to decrease risk of cardiovascular problems. Garlic and onions have been linked to the common cold by boosting the immune system as well as improving blood pressure for those who already have hypertension.


By Ale Zozos

I Can Soup Clearly

  • Prep Time: 10 mins
  • Cook Time: 5-10 mins
  • Servings: 9

Ingredients

Corn Stock:
4 corn cobs
4 cloves garlic with peel
½ onion with peel
2 stalks celery

Soup Ingredients:
1 batch corn stock
kernels of four ears corn
1 onion (chopped)
2 stalks celery (chopped)
2 cloves garlic (chopped)
1 red Fresno pepper (chopped)
2 tablespoons olive oil
1 teaspoon salt
½ teaspoon ground coriander

Garnishes:

Basil oil:
Blend 4 large basil leaves with ¼ cup olive oil

Chile oil:
Blend ½ red Fresno pepper with ¼ cup olive oil

Instructions

1. Boil all ingredients for the corn stock in 8 cups water for one hour, until reduced by 1/3

2. Heat a pot over med-high heat until hot, and add butter or oil

3. Saute all ingredients except salt and stock for about five minutes, until vegetables are lightly golden, stirring often
4. Add salt and stock; bring to a boil
5. Reduce to a simmer and cook an additional 5-10 minutes, until all ingredients are cooked through
6. Cool slightly, and blend until smooth

1. Boil all ingredients for the corn stock in 8 cups water for one hour, until reduced by 1/3 2. Heat a pot over med-high heat until hot, and add butter or oil 3. Saute all ingredients except salt and stock for about five minutes, until vegetables are lightly golden, stirring often 4. Add salt and stock; bring to a boil 5. Reduce to a simmer and cook an additional 5-10 minutes, until all ingredients are cooked through 6. Cool slightly, and blend until smooth

Nutrition Information

Per Serving:  Calories: 218; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 407mg; Potassium: 212mg; Carbohydrate: 18g; Fiber: 3g; Sugar: 5g; Protein: 4g

Nutrition Bonus: Vit C: 17%

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