Mediterranean Diet Cream of Corn Soup

Savor the comforting flavors of a lighter, healthier twist on a classic comfort food with this Mediterranean Diet Cream of Corn Soup. Bursting with the natural sweetness of fresh corn, this velvety soup is elevated with heart-healthy olive oil, aromatic garlic, and a fragrant medley of fresh basil and parsley. A splash of unsweetened almond milk adds creaminess without the heaviness, making it a perfect fit for those following a Mediterranean-inspired lifestyle. With just 15 minutes of prep and a quick simmer on the stove, this wholesome dish is ready in no time and packed with vibrant, nutrient-rich ingredients. Serve it warm with a hint of citrusy brightness from the fresh lemon juice—a satisfying, guilt-free meal that's as nourishing as it is delicious. Whether you're looking for a cozy appetizer or a light main course, this plant-based recipe is sure to become a staple in your weekly rotation.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic cloves, minced
• 4 cups fresh corn kernels (about 4 ears of corn)
• 4 cups vegetable broth
• 1 cup unsweetened almond milk
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons chopped fresh basil
• 2 tablespoons chopped fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

In a large pot, heat olive oil over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until soft and translucent.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the fresh corn kernels to the pot and stir well to combine with the onions and garlic.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Once boiling, reduce the heat and let it simmer for 15 minutes until the corn is tender.

Step 7

Using an immersion blender, puree the soup until smooth and creamy. Alternatively, carefully transfer the soup to a countertop blender and blend in batches.

Step 8

Stir in the unsweetened almond milk and season with sea salt and black pepper. Adjust seasoning to taste.

Step 9

Simmer the soup for an additional 5 minutes.

Step 10

Remove from heat and stir in the chopped fresh basil, parsley, and lemon juice.

Step 11

Ladle the soup into bowls and serve warm, garnished with extra fresh herbs if desired.

Nutrition Facts

Serving size	(2186.9g)

Amount per serving	% Daily Value*
Calories	1441.6

Total Fat 47.6g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 6.2g
Cholesterol 0mg	0%
Sodium 4766.5mg	0%
Total Carbohydrate 236.5g	0%
Dietary Fiber 38.7g	0%
Total Sugars 51.7g
Protein 44.8g	0%

Vitamin D 87.8IU	0%
Calcium 662.7mg	0%
Iron 11.5mg	0%
Potassium 3795.6mg	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: 27.6%

Protein: 11.5%

Carbs: 60.9%