Corn Wheels and Zucchini Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
2%
Corn Wheels and Zucchini Soup
45 min.
7
94kcal

Suggestions


If you’re looking for a vibrant and healthy dish that delivers on flavors and nutrition, look no further than our Corn Wheels and Zucchini Soup! This delightful soup is not only a feast for the eyes with its bright corn wheels and green zucchini, but it also offers a delightful taste experience that will warm your soul.

Crafted to cater to various dietary preferences, this recipe is completely vegetarian, vegan, gluten-free, and dairy-free. Packed with the freshness of corn and the subtle earthiness of zucchini, it’s a perfect starter or snack for any occasion. The addition of fresh cilantro brings a bright note, while lime wedges add a zesty punch that elevates the dish to another level.

With a preparation time of just 45 minutes, this soup is a quick yet satisfying option for weeknight dinners or weekend gatherings. Each bowl is only 94 calories, making it the ideal guilt-free treat. Plus, the creamy texture of masa flour blends beautifully with the broth, creating a rich base that complements the veggies perfectly.

Prepare to impress your friends and family with this wholesome dish that is as nutritious as it is delicious. Gather your ingredients, and let’s dive into the delightful world of Corn Wheels and Zucchini Soup!

Ingredients

  •  ears corn (each 6 in.)
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic minced pressed
  • servings lime wedges 
  • 0.5 cup dehydrated masa flour (corn tortilla flour)
  • servings salt and pepper 
  • quarts vegetable broth 
  • 0.8 pound zucchini 

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. In a 4- to 5-quart pan, mix masa flour with 1 cup broth until smooth. Stir over high heat until mixture boils, then reduce heat to medium-low and stir until masa is thick, 2 to 3 minutes.
  2. Pour onto a flat plate.
  3. Spread evenly to make a 3/4-inch-thick cake; let cool.
  4. Meanwhile, rinse pan and add remaining broth and garlic. Cover and bring to a boil over high heat.
  5. Trim and discard zucchini ends.
  6. Cut zucchini into 3/4-inch cubes.
  7. Add zucchini to pan; cover and simmer for 5 minutes.
  8. Meanwhile, discard husks and silks from corn.
  9. Cut corn crosswise into 1-inch-thick wheels. Also cut masa into 3/4-inch chunks.
  10. Add corn and masa chunks to broth.
  11. Cover pan and return to boiling over high heat; simmer until corn is hot, about 3 minutes.
  12. Ladle into bowls.
  13. Sprinkle with cilantro.
  14. Serve with lime wedges, salt, and pepper to season portions to taste.

Nutrition Facts

Calories94kcal
Protein11.26%
Fat10.24%
Carbs78.5%

Properties

Glycemic Index
29.21
Glycemic Load
5.09
Inflammation Score
-6
Nutrition Score
5.89173907819%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Myricetin
0.01mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:93.5kcal
4.68%
Fat:1.17g
1.8%
Saturated Fat:0.24g
1.52%
Carbohydrates:20.13g
6.71%
Net Carbohydrates:17.75g
6.45%
Sugar:6.11g
6.79%
Cholesterol:0mg
0%
Sodium:1293.04mg
56.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.89g
5.77%
Vitamin A:784.73IU
15.69%
Vitamin C:12.03mg
14.59%
Manganese:0.22mg
11.07%
Phosphorus:107.63mg
10.76%
Fiber:2.38g
9.54%
Magnesium:35.61mg
8.9%
Vitamin B6:0.16mg
8.2%
Potassium:269.89mg
7.71%
Folate:29.17µg
7.29%
Vitamin B1:0.1mg
6.66%
Vitamin B3:1.17mg
5.85%
Vitamin B2:0.08mg
4.7%
Vitamin B5:0.4mg
4.05%
Copper:0.08mg
3.86%
Vitamin K:4µg
3.81%
Zinc:0.57mg
3.79%
Iron:0.62mg
3.45%
Calcium:24.62mg
2.46%
Selenium:1.49µg
2.13%
Source:My Recipes