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Eat Well Aug. 11. 2015
Soups

Summer Lemon Corn Soup

Aug. 11. 2015
Soups
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Hi everyone! Today is an extra special day… I’m headed to Thailand as we speak! I’m still waiting for someone to pinch me to wake up, to have this once in a lifetime opportunity is beyond me and I promise to soak it all in and also share bits and pieces with you here on the blog! I’ll still have recipes popping up for the next several weeks as I worked really hard to prepare ahead of time so I wouldn’t leave you all hanging for new things to try. This Summer Lemon Corn Soup is a recipe I started making last summer when I accidentally added lemon in my blender and forgot I did that, then in went my traditional recipe for corn chowder- hence, a citrusy and bright lemon corn soup was created! It was a happy kitchen mistake.

Chowder, lightened up

Honestly, the word chowder kind of grosses me out. It conjures up images of gel-like canned chowders or ones that are so thick with flour, heavy cream, and butter that it’s quite hard to eat more than a 1/2 cup without feeling stuffed. This soup has qualities like traditional corn chowder, but far from the traditional ingredients. Instead of using flour and heavy cream, I use coconut milk. Corn is actually really beautiful at has natural starches that release when cooked- add that to rich and creamy coconut milk high in healthy saturated fats and you have a great combination that keeps this soup creamy without being so thick it weighs you down. It’s summer after all, we’re not looking for something incredibly dense and filling, something light and refreshing is on my radar. In total, this soup is so simple to make and has less than 10 ingredients you have in your fridge and pantry including all the spices!

My favorite way to serve this soup is to add fresh chopped chives, red pepper flakes, heavy on the freshly ground black pepper, sea salt, and a couple tablespoons of raw corn kernels. It’s a delicious combination, but a couple other things to try depending on your mood and the time of year; fresh sliced avocado, a heaping dollop of Classic Cashew Cheese (or even the Lemon Cream Cheese for even more citrus), halved cherry tomatoes, roasted red pepper compote, fresh cilantro or parsley, chopped watermelon (trust me, it’s SO good!), ground cumin, and even good ole’ hot sauce. This is also best as a side dish unless you add some hemp seeds, avocado, chickpeas, tempeh, etc. to the soup itself to boost the protein and/or healthy fats to make it more filling and balanced. Otherwise, it’s a great side dish to any meal!

 

Summer Lemon Corn Chowder
Recipe Type: soup
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 6
A summery citrus soup with sweet summer corn, onion, lemon, and herbs. VGN Paleo GF
Ingredients
  • 2 tablespoons coconut oil
  • 1/2 medium red onion, diced
  • 1/2 yellow pepper, diced
  • Pinch of sea salt
  • Freshly ground black pepper
  • 1 pound organic fresh sweet corn kernels (or you can use organic frozen)
  • Juice of 4 lemons
  • 1 tablespoon lemon zest
  • 2 cups canned light coconut milk
  • Garnish options: fresh chopped chives, fresh parsley, fresh black pepper, red pepper flakes, dollop of [url href=”https://nutritionstripped.com/classic-cashew-cheese/”]Classic Cashew Cheese [/url]
Instructions
  1. Heat a skillet to medium heat, add coconut oil, diced onions and peppers. Add sea salt and black pepper. Cook until onions are soft and translucent, about 8 minutes.
  2. Add sweet fresh or frozen corn and corn until corn browns on the edges, about 10 minutes. Add this mixture to the blender, add coconut milk, lemon juice, and lemon zest and blend until smooth. Adjust seasonings to taste.
  3. Serve hot, warm, or chilled and garnish with desired toppings.

If you’re curious on my thoughts about corn and GMO’s, read my blog post here. In a nutshell, opt for organic and non-GMO varieties of corn whenever possible, even better if you can get a local farmer who grows their own corn utilizing those growing practices. If you don’t have access to fresh corn, which is ideal for this recipe, you can still make this with organic frozen sweet corn and it’s actually very affordable.

If you like corn recipes this time of year, I highly recommend trying these favorites of the Nutrition Stripped squad:

I hope you enjoy this recipe this summer. try it at your next supper gathering, picnic, or BBQ! Share what toppings you’d use for this.

xx McKel

The Recipe

Serves 6

Print

Ingredients:

  • 2 tablespoons coconut oil
  • 1/2 medium red onion, diced
  • 1/2 yellow pepper, diced
  • Pinch of sea salt
  • Freshly ground black pepper
  • 1 pound organic fresh sweet corn kernels (or you can use organic frozen)
  • Juice of 4 lemons
  • 1 tablespoon lemon zest
  • 2 cups canned light coconut milk
  • Garnish options: fresh chopped chives, fresh parsley, fresh black pepper, red pepper flakes, dollop of [url href=”https://nutritionstripped.com/classic-cashew-cheese/”]Classic Cashew Cheese [/url]

Directions:

  1. Heat a skillet to medium heat, add coconut oil, diced onions and peppers. Add sea salt and black pepper. Cook until onions are soft and translucent, about 8 minutes.
  2. Add sweet fresh or frozen corn and corn until corn browns on the edges, about 10 minutes. Add this mixture to the blender, add coconut milk, lemon juice, and lemon zest and blend until smooth. Adjust seasonings to taste.
  3. Serve hot, warm, or chilled and garnish with desired toppings.

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Did you try it out?

Share Your Thoughts & Images

  • I’ve never made, or tried corn chowder before, but this recipe looks incredible! I’ll have to give it a try ASAP!!

  • Have fun in Thailand!! I just got back from a month of living in Chiang Mai. Loved it!! 🙂

  • I can’t say I’ve ever actually had a real cream chowder, but the thought of creamy soup with dare I say it…chunks…of ingredients is really unappealing. So naturally I’m so excited that this “chowder” is pureed! It looks and sounds amazing! Keep the happy kitchen mistakes coming!!
    Jess

  • Caroline

    This looks amazing!!! Question- is it one pound of corn kernels or one pound Of whole corn? Thank you for all that you do and inspire!

    • 1 lb corn kernels! Thanks for bringing that up 🙂

      • Caroline

        Thank you!!! I can’t wait to make it. 🙂

  • lindsay

    Just made this chowder for dinner and it was delicious! Only used 2 lemons and a green pepper as it was all I had on hand but it still turned out great!

  • This looks soooo yummy!!! 😀

  • Can you provide nutritional information for ingredients in your recipes?

    • I don’t provide caloric information on my recipes, but give you a how to guide in my FAQ page under “About” xx

  • Jude Cooper

    This soup is lovely (even though the weather here in Scotland is less than summery!). I did find it a bit too lemony for my taste so I will try using less lemon next time … and I will probably play about with adding some other veg too. Thanks for a delicious and refreshing recipe.

  • Hi!
    Looks amazing. Wondering about how many ears of corn are needed to provide 1lb of corn kernels?

    Thank you!!!

  • How many ears of corn (roughly) equal a lb of kernels? This soup looks delicious!

  • Kelly Mitchell

    Made it and loved it. So easy but great flavour combination. We added some cooked red quinoa at the end for extra protein. No leftovers for next day’s lunches it was just too god!

  • Samantha

    I made this tonight and it was delicious!! I used half the lemon juice because one person in my house isn’t as into the lemony goodness, and topped with roasted corn-chives-diced yellow pepper. Next time I’m going to add crushed red pepper flakes from the beginning so it will have that nice kick. Thank you for a wonderfully refreshing recipe!

    • I’m glad you enjoyed it Samantha! I’m with you on that “kick” I love adding red pepper flakes to this one 🙂