Creamy Corn With Cumin Soup

Gluten Free
Health score
6%
Creamy Corn With Cumin Soup
45 min.
6
372kcal

Suggestions

Ingredients

  • tablespoon butter 
  • 0.1 teaspoon cayenne pepper 
  • servings garnish: corn chips and tomato chopped
  • 0.3 cup cilantro leaves fresh
  • 1.5 pounds regular corn frozen thawed drained
  • large garlic cloves sliced
  • teaspoons ground cumin 
  • 1.5 cups half-and-half whole (or milk)
  • tablespoons olive oil 
  • large onion cut into large dice
  • servings salt and pepper freshly ground to taste
  • pinch sugar 

Equipment

  • bowl
  • frying pan
  • ladle
  • pot
  • blender
  • kitchen towels
  • immersion blender
  • colander

Directions

  1. Heat oil over medium-high heat in a large, deep saute pan until shimmering.
  2. Add frozen corn, then onion; saute, stirring very little at first, then more frequently, until vegetables start to turn golden brown, 7 to 8 minutes.
  3. Reduce heat to low and add butter, sugar and garlic; continue cooking until all vegetables are a rich spotty caramel color, about 10 minutes longer.
  4. Add cumin and cayenne pepper; continue to saute until fragrant, 30 seconds to 1 minute longer.
  5. Add broth; bring to a simmer over medium-high heat. Reduce heat to low and simmer, partially covered, until vegetables are tender, about 10 minutes.
  6. Using an immersion blender or traditional blender, puree (adding fresh cilantro) until very smooth, 30 seconds to 1 minute. (If using a traditional blender, vent it either by removing the lid's pop-out center or by lifting one edge of the lid. Drape the blender canister with a kitchen towel. To 'clean' the canister, pour in a little half-and-half, blend briefly, then add to the soup.) Strain through a colander (the corn kernels don't puree).
  7. Return to pan (or a soup pot); add enough half-and-half so the mixture is souplike, yet thick enough to float garnish. Taste, and add salt and pepper if needed.
  8. Heat through, ladle into bowls, garnish and serve.

Nutrition Facts

Calories372kcal
Protein8.02%
Fat42.84%
Carbs49.14%

Properties

Glycemic Index
47.35
Glycemic Load
1.87
Inflammation Score
-6
Nutrition Score
11.590434717095%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.25mg
Kaempferol
0.17mg
Myricetin
0.03mg
Quercetin
5.45mg

Nutrients percent of daily need

Calories:372.3kcal
18.61%
Fat:18.94g
29.14%
Saturated Fat:4.35g
27.19%
Carbohydrates:48.88g
16.29%
Net Carbohydrates:44.03g
16.01%
Sugar:4.28g
4.75%
Cholesterol:12.34mg
4.11%
Sodium:384.35mg
16.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.98g
15.95%
Phosphorus:228.46mg
22.85%
Fiber:4.85g
19.41%
Manganese:0.39mg
19.34%
Vitamin E:2.84mg
18.92%
Magnesium:69.37mg
17.34%
Vitamin B6:0.34mg
17.03%
Potassium:524.61mg
14.99%
Calcium:134.11mg
13.41%
Folate:52.99µg
13.25%
Vitamin C:10.75mg
13.03%
Vitamin B2:0.22mg
12.86%
Vitamin B1:0.18mg
12.23%
Vitamin B3:2.29mg
11.44%
Zinc:1.5mg
10.03%
Iron:1.67mg
9.28%
Vitamin B5:0.76mg
7.64%
Vitamin K:7.18µg
6.84%
Selenium:4.6µg
6.57%
Vitamin B12:0.33µg
5.56%
Copper:0.11mg
5.43%
Vitamin A:233.09IU
4.66%
Vitamin D:0.67µg
4.47%
Source:Allrecipes