I had a craving for cream of corn soup the other day.
I hadn’t had any in probably 15 years, and have no idea why it popped into my head but after it did, I had to have it.
I wasn’t going to buy it because I’m extremely sensitive to sodium, and most canned soups are water retention in a can. No thanks.
And unlike most everyone else on the planet, I hate garlic and strongly dislike onions – unless they’re incredibly caramelized. Premade soup tends to start out with an abundance of both.
I refrained from using either garlic or onions, while preserving full-on flavor in this fast, easy, 5-minute, vegan, gluten-free, nut-free blender soup that’s healthy and hearty.
Rather than simmering, sautéing, and making a big ordeal out of soup-making, I made it like I make most of my favorites: in my blender.
I used one 16-ounce bag of frozen sweet corn, thawed to room temp, and blended three-quarters of it with a red pepper, nutritional yeast, drizzle of coconut oil, and various spices. Then I stirred in the remaining corn to give the soup some texture.
I tossed in one teaspoon each of cumin and smoked paprika, with a pinch of cayenne. Adjust the cayenne pepper to taste if you like it spicier. I do, but I was sharing with my 6 year old, so kept the heat dialed down.
The soup is extremely adaptable to what you have and enjoy, from oregano and sage to garlic and onions. Or use the remnants of that half-used can of pumpkin puree you weren’t sure what you were going to do with, last night’s leftover steamed squash or sweet potatoes, toss them in.
Like making smoothies in the blender, I use the same strategy with blender soup. Unless it’s really far-fetched, toss it in, blend, taste it, season if necessary, and start slurping.
It’s hard to believe that a plant-based soup turned out so creamy, despite no cream or milk being used. When corn is blended, it gets milky and creamy.
I blended with water, but you could use coconut water, almond milk, or cream.
I used nutritional yeast because it adds a cheezy, nutty undertone. I love it and sprinkle it on popcorn, salads, and make dips with it. Just omit it if you can’t find it in your area because you can’t really ‘substitute’ for the flavor. Parmesan cheese or cashews could work, kind of.
Trader Joe’s and most mainstream grocery stores do not carry nutritional yeast. Whole Foods does, but it’s twice the price as ordering online.
I get mine from iHerb. Their prices are the best on my daily nutritional yeast and coconut oil. While you’re shopping, check out my favorite probiotics, bulk cinnamon, pumpkin pie spice, liquid vanilla stevia drops, bulk white stevia powder, medicinal fancy-grade honey, chia seeds, face cleanser, and so many other things I use daily. Code AVE630 at checkout will save you $10 dollars and orders over $20 ship free and fast.
I used a heaping tablespoon of coconut oil to give the soup some sticking power and oomph. The flavor plays off the sweet corn and the sweet red bell pepper, and it’s definitely noticeable. If you’re on the fence about coconut oil, and aren’t that into it, use another oil like olive or omit.
If you are into coconut oil, you are going to adore it here. It’s smooth, rich, penetrating, and lends an unexpected sweet smoothness to the slightly spicy soup.
Despite being free-from so many things, it’s filling, hearty, healthy, and so satisfying.
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Creamy Vegan Corn and Red Pepper Blender Soup (gluten-free, soy-free, nut-free, grain-free, salt-free)
Ingredients
- 16- ounce bag frozen sweet corn, thawed to room temp (or fresh corn if you have it), divided
- half of 1 large red bell pepper, deseeded
- ¼ cup nutritional yeast
- 1 heaping tablespoon coconut oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ¼ teaspoon cayenne pepper, or to taste
- half of 1 small red onion, peeled; optional
- 1 to 2 cloves garlic, peeled; optional
- about 1 cup water, or use coconut water, milk, almond/soy/nut milk, cream
- salt and pepper, optional to taste
Instructions
- To the canister of a high speed blender, add three-quarters of the bag of corn (about 3 cups, just eyeball it), all the remaining ingredients, about 1/2 cup water, and blend. Based on how thick soup is, and personal taste preference, add more water until desired consistency is reached.
- After desired consistency is reached, stir in remaining corn by hand to preserve texture.
- Optionally, add salt and pepper to taste. I didn’t.
- Soup may have gotten warm in your blender canister. If not, and you prefer it warmer, transfer to a microwave-safe bowl and heat until warm, about 1 minute. Alternatively, soup can be heated gently on the stovetop. In warmer months, soup can be served chilled, like gazpacho. Soup will keep airtight in the refrigerator for up to 5 days or in the freezer for up to 4 months.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Thanks for the entries in the Margaritaville Fiji Frozen Concoction Maker Giveaway ($350 Value)
What’s your favorite soup to make or eat?
A perfect fall recipe – so glad to discover your collection of low salt soups!
No salt here! I know you and L are salt-free or low-sodium. Any savory food you see on my site is inherently not made with sodium. Not that I have nearly as many as I do sweets, but I don’t add salt and I also refrain from using say a jar of sundried tomatoes or mustards, sauces, etc…they are all like 10% of your daily intake in 1 tbsp. And in a recipe where you need 1/2 cup or so, it’s your whole daily allotment…so no, can’t do it!
You have me hooked on nutritional yeast, Averie. I like to sprinkle it on my popcorn too, an idea I got from you! Anyway, this super creamy soup looks wonderful. I am all about comforting 1 bowl meals like this in the chilly weather. Speaking of, it’s been in the 80s this week. While I love the sunshine, I was so ready for Autumn when we had 60 degree weather in September. Now it’s summer again?!?!
This is an easy meal I gotta try! Pretty pics too. I can’t imagine how hard soup is to photoshoot!
I HATE these photos. Hate.them. Between my savory posts getting no views anyway (I do it b/c I truly wanted to make something) and my hatred of the pics, it’s a miracle I posted this. So thank you for saying you like them. Yes red and orange are so hard to photograph and this was like a shade of…pale red. Like peach? Nothing I did really made me love the images :) It was bright, dark, shawdowy, glarey and orange…all in one. FUN. lol
As for nooch, did not know I helped get you on board with that! I love it so much. I spray my popcorn with coconut oil (the TJs cooking spray works excellent) so the nooch sticks. Then sometimes I add cinnamon. And stevia for a pop of sweet. It’s salty and sweet without the sodium or sugar rush :)
I felt the warmth just reading this. I could definitely get into this soup. Thanks!
This is the kind of soup I need for this fall weather we have in NH. Looks SO good!
I love red pepper soup, this looks perfect for fall!
This soup looks so wonderful! I am such a fan of simple blended vegetable soups like this one. The tomato pepper chutney looks amazing, too!
That chutney is one of the best things I’ve made all year – not kidding. MAKE IT! :)
Nice bowl, Averie! Oh and I love this blender soup – makes cooking so much easier!
That definitely looks like an awesome soup. Always wanted to try a blender soup, thanks for sharing Averie :)
This soup looks fantastic! Your photos are beautiful – such bright festive colors! I love that you used corn to make it creamy and nutritional yeast is my go-to secret, tasty ingredient- yum! :)
Thanks for the lovely compliments, Grace!
This looks so good! I have been looking for a great corn soup recipe too!
I need to make this ASAP. I’m with you on the onions and garlic. When I want corn or tomato soup, I want corn or tomato soup not onion and garlic soup.
Amen to that!
You at me at: ready in five minutes.
You da bomb.
Yum! Totally warm and comforting!
Looks good Averie! I’ve only used my Vitamix once to make a soup and it was so quick and easy. I need to do it more often ;)
This looks wonderful, great soup for fall. I have a raw broccoli corn soup recipe I’ve been loving lately and just simple tempeh miso soup.
Averie, I can’t wait to try this! I love corn chowder, but I don’t make it often since most recipes involve so much cream. I’m so excited to try your version. And I’ve already got most of the ingredients in my fridge, which makes it extra handy (including a few bell peppers that are just begging to be eaten up before they go bad!)
Great – LMK what you think!