Corn and Tomato Soup

Vegetarian
Gluten Free
Dairy Free
Health score
18%
Corn and Tomato Soup
25 min.
4
222kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.3 cup basil leaves fresh chopped
  • pound regular corn frozen thawed
  • teaspoons kosher salt 
  • cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  •  shallots coarsely chopped
  • medium tomatoes seeded chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • blender

Directions

  1. In a 3-quart saucepan, heat the oil over medium-high heat.
  2. Add the shallots, salt and pepper. Cook, stirring occasionally, until soft, about 3 minutes.
  3. Place the cooked shallots, corn and chicken stock in a blender. Blend until smooth.
  4. Pour the corn mixture back into the saucepan. Bring the mixture to a simmer over medium heat. Cook for 5 minutes, stirring occasionally.
  5. Remove the pan from the heat and stir in the tomatoes and basil.
  6. Ladle the soup into bowls and serve.

Nutrition Facts

Calories222kcal
Protein13.18%
Fat32.96%
Carbs53.86%

Properties

Glycemic Index
42.5
Glycemic Load
1.18
Inflammation Score
-6
Nutrition Score
11.027826143348%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.06mg
Myricetin
0.08mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:222.37kcal
11.12%
Fat:9.1g
14%
Saturated Fat:1.44g
9.01%
Carbohydrates:33.46g
11.15%
Net Carbohydrates:29.06g
10.57%
Sugar:2.84g
3.15%
Cholesterol:0mg
0%
Sodium:644.96mg
28.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.19g
16.37%
Vitamin B3:4.74mg
23.69%
Vitamin C:17.86mg
21.65%
Potassium:681.05mg
19.46%
Fiber:4.4g
17.6%
Phosphorus:175.25mg
17.53%
Manganese:0.34mg
16.82%
Vitamin B6:0.32mg
15.8%
Vitamin K:15.81µg
15.05%
Folate:59.9µg
14.97%
Magnesium:48.85mg
12.21%
Vitamin A:597.82IU
11.96%
Copper:0.2mg
10.25%
Vitamin B2:0.17mg
9.92%
Vitamin B1:0.15mg
9.86%
Vitamin E:1.36mg
9.06%
Iron:1.57mg
8.75%
Zinc:1.14mg
7.61%
Vitamin B5:0.43mg
4.3%
Vitamin B12:0.18µg
2.95%
Calcium:26.58mg
2.66%
Selenium:1.08µg
1.54%