Low Sodium Sweet Corn Soup

Indulge in the creamy, comforting flavors of this Low Sodium Sweet Corn Soup, a heart-healthy twist on a classic favorite. Packed with the natural sweetness of fresh corn kernels and the aromatic blend of sautéed onions, garlic, celery, and carrots, this soup is a wholesome meal that doesn’t compromise on flavor. It’s simmered in unsalted vegetable stock and finished with a splash of unsweetened almond milk for a velvety texture without the added sodium. Optional hints of ground cumin add a subtle depth, while a garnish of fresh parsley or cilantro provides a burst of freshness. Ready in just 35 minutes, this gluten-free and vegan-friendly dish is perfect as a light appetizer or a cozy main course. Whether you're watching your sodium intake or simply seeking a nutritious boost, this sweet corn soup is sure to nourish both body and soul.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 cups Fresh corn kernels (from about 4 ears of corn)
• 3 cups Unsalted vegetable stock
• 1 medium Yellow onion, finely chopped
• 2 cloves Garlic, minced
• 1 Celery stalk, diced
• 1 Carrot, peeled and diced
• 1 cup Unsweetened almond milk (or low-sodium plant-based milk)
• 2 tablespoons Olive oil
• 0.25 teaspoons Ground black pepper
• 0.5 teaspoons Ground cumin (optional, for added flavor)
• 2 tablespoons Fresh parsley or cilantro, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, garlic, celery, and carrot to the pot. Sauté for 5–7 minutes until the vegetables are softened but not browned.

Step 3

Add the fresh corn kernels to the pot and stir well to combine with the other vegetables. Cook for another 3 minutes.

Step 4

Pour in the unsalted vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to a simmer, cover, and let cook for about 15 minutes to allow the flavors to meld.

Step 5

Using an immersion blender, carefully puree the soup in the pot until smooth. Alternatively, transfer the soup in batches to a countertop blender, blending until smooth and returning it to the pot.

Step 6

Stir in the unsweetened almond milk and season with the ground black pepper and optional cumin. Heat the soup over low heat for another 2–3 minutes, ensuring it is heated through but not boiling.

Step 7

Taste the soup and adjust the seasoning if needed, keeping in mind the low-sodium requirement.

Step 8

Ladle the soup into bowls and garnish with chopped parsley or cilantro if desired. Serve warm.

Nutrition Facts

Serving size	(1846.8g)

Amount per serving	% Daily Value*
Calories	889.3

Total Fat 37.9g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 447.2mg	0%
Total Carbohydrate 135.4g	0%
Dietary Fiber 21.1g	0%
Total Sugars 52.7g
Protein 21.9g	0%

Vitamin D 100.0IU	0%
Calcium 615.0mg	0%
Iron 5.9mg	0%
Potassium 2565.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.2%

Protein: 9.0%

Carbs: 55.8%