Recipe: Easy Creamy Corn Soup

A creamy soup, without the guilt!

Looking for a creamy soup you can enjoy, and not feel guilty about having? This one is it.

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It’s filled with all the ingredients that help fight chronic disease in one delicious bowl. The soluble fiber in corn keeps you fuller and more satisfied, meaning you’ll eat less at your next meal. The potassium helps in managing blood pressure by reducing the impact of sodium in the diet.


3 tablespoons olive oil
½ yellow onion
1 garlic clove, or 1 tablespoon crushed garlic
3 cups frozen corn kernels, defrosted
1½ cups vegetable stock
1 teaspoon ground cumin
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
½ cup chopped parsley, for garnish (optional)


  1. Heat the oil in a pot over medium heat, add and sauté the onion and garlic, then add the defrosted corn, vegetable stock, cumin, salt and pepper and bring to a boil.
  2. Boil for 3 to 5 minutes.
  3. Remove and puree half of the mixture, using an immersion blender or standard blender.
  4. Return the pureed mixture to the pot, mix and serve immediately.
  5. Garnish with the parsley.

Nutritional information (per serving)

Makes 4 servings.

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Total fat: 1.2 g
Saturated fat: 1.8 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 568 mg
Total carbohydrate: 25.3 g
Fiber: 2.8 g
Sugars: 3.8 g
Protein: 4.4 g

Source: Skinny Liver: A Proven Program to Prevent andReverse the New Silent Epidemic —Fatty Liver Diseaseby Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books)

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