This quickly blended soup uses fermented miso paste, sweet raw corn, green onions and zucchini, turning creamy without any dairy whatsoever. A sweet-spicy fruit swirl brings everything together.
Learn to salsa
Instead of the blueberry chipotle swirl, you could also top this chilled soup with a raw salsa of diced tomatoes, onion, cilantro and fresh lime juice.
Miso Corn Soup with Blueberry Chipotle Swirl
Ingredients
- 4 ears fresh corn, husks and silk removed
- 3 cups cold water, plus more for swirl
- 1 zucchini, peeled and roughly chopped
- 2 green onions, white portions only, roughly chopped
- 2 Tbsp extra-virgin olive oil
- 2 Tbsp sweet white miso
- 2 tsp raw apple cider vinegar
- 1 tsp turmeric
- Ground black pepper, to taste
- 1 cup fresh blueberries
- 1/4 tsp chipotle chili powder
Nutrition
Per serving:
- calories187
- protein5g
- fat9g
- carbs27g
- sugar8g
- fiber5g
- sodium342mg
Directions
01
For soup, cut kernels off cobs. Reserve 1 cup kernels (approx. 1 ear). Add remaining kernels to blender along with water, zucchini, green onion, oil, miso, vinegar, turmeric and black pepper. Puree until smooth. Stir in reserved corn kernels, leaving a few to garnish (do not puree). Transfer to large bowl and chill until ready to serve.
02
For swirl, in food processor or blender, puree blueberries and chipotle with water to thin until a jam-like consistency. Ladle soup into bowls and swirl on blueberry mixture. Sprinkle with additional corn kernels. Serve.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin, are out now.
READ THIS NEXT
SEE MORE »
Fennel, Apple, and Radicchio Slaw
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.