How to Make Healthy Corn Soup
image by http://www.flickr.com/photos/stuart_spivack/218097877/
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.
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.
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.
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.
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.
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.
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.