How to Make Healthy Corn Soup

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Corn soup is a creamy soup made with corn kernels, milk, broth and various other vegetables. It can be made more healthful by using low-fat ingredients when possible. This recipe yields approximately four 1-cup servings of healthy corn soup, with each serving containing only 240 calories and 2.5 g of fat.

Step 1

Peel and cube the potato into small chunks, about 1 inch in size. Spray a large sauce pan with vegetable cooking spray. Add the potato, onion and garlic, and sauté over medium-high heat for about 5 minutes, or until the onion is tender.

Step 2

Drain the can of corn and add to the pan with the onion mixture. Add the flour, cayenne pepper and ground coriander. Stir well to combine and cook for an additional minute.

Step 3

Add the vegetable broth to the pan. Stir and bring the mixture to a rolling boil. Reduce the heat to medium-low and cover the pan. Simmer for 10 minutes, or until the chunks of potato are tender.

Step 4

Transfer the healthy corn soup base to a blender or food processor. Process on medium speed for 3 to 5 minutes, or until the soup is almost smooth. Return the soup to the sauce pan.

Step 5

Drain the can of tomatoes. Add the nonfat milk and tomatoes to the pan, and bring the mixture to a rolling boil over medium-high heat. Reduce the heat to medium-low and simmer for about 5 minutes, uncovered.

Step 6

Remove the pan from the heat and add salt and pepper to taste. Divide the soup evenly between four soup bowls and sprinkle each with paprika. Garnish with fresh chopped parsley, if desired, and serve immediately while hot.

Things You'll Need

  • 1 large potato
  • Large sauce pan
  • Vegetable cooking spray
  • ½ cup chopped onion
  • 1 tsp. minced garlic
  • 1 (15 oz.) can whole kernel corn
  • 3 tbsp. flour
  • 1/8 tsp. ground cayenne pepper
  • ½ tsp. ground coriander
  • 3 ½ cups vegetable broth
  • Blender or food processor
  • 1 cup nonfat milk
  • 1 (15 oz.) can chopped tomatoes
  • Salt
  • Pepper
  • Soup bowls
  • Paprika
  • Fresh chopped parsley


  • Book: 1001 Low Fat Vegetarian Recipes: Delicious Easy-to-make Healthy Meals for Everyone; Sue Spitler, Linda R. Yoakam; 2006
Keywords: healthy, corn, soup, recipe

About this Author

Willow Sidhe is a freelance writer living in the beautiful Hot Springs, AR. She is a certified aromatherapist with a background in herbalism. She has extensive experience gardening, with a specialty in indoor plants and herbs. Sidhe's work has been published on numerous Web sites, including

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