Sweet Corn Soup

Number of Servings: 4-6 (215 g)
Active Time: 10 min.
Total Time: 1 hour 20 min.

Cook up as much of this as you can while fresh corn is in season. Pair with a side of fresh blueberries for a flavor combo that will amaze your taste buds.


  • 6 ears fresh corn
  • 2 Tbsp. canola oil
  • 1 small sweet onion, diced
  • 3-4 garlic cloves, minced
  • ¼ tsp. salt
  • ½ tsp. pepper
  • ½ cup plain, low-fat buttermilk
  • 2 Tbsp. tapioca starch


  1. Cut the corn kernels off the cobs and set aside. Place cobs in a deep stockpot and cover with water. Bring to a gentle boil and cook the stock (45 minutes). Strain through a fine mesh sieve and discard the cobs. Add water as needed to reach 5 cups of corn stock.
  2. Heat oil in a large, heavy-bottomed pan. Add onions and cook until transparent (about 5 minutes).
  3. Add corn kernels, garlic, salt and pepper, and sauté (2 minutes).
  4. Add the corn stock. Bring to a boil, then reduce heat and allow to simmer (25 minutes).
  5. Puree soup with an immersion blender. Strain through a fine mesh sieve and transfer back into the pan. Return to medium-low to medium heat and whisk in the buttermilk.
  6. In a small dish, whisk the tapioca starch with 3 tablespoons water until smooth. Stir the tapioca slurry into the soup and cook until just slightly thickened and warm.

Nutrition Facts

4 servings per container

Serving Size 215 g

Amount per serving
Calories 230
% Daily Value*
Total Fat 9.5g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 5g
Cholesterol 1mg 0%
Sodium 230mg 10%
Total Carbohydrate 36g 13%
Dietary Fiber 3.5g 14%
Total Sugars 12g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 21g
Protein 6g
Vitamin D 0mcg 0%
Calcium 48.8mg 4%
Iron 1mg 6%
Potassium 500mg 10%
Vitamin A 18.7mcg 2%
Vitamin C 12.7mg 15%
Vitamin E 1.4mg 6%
Vitamin K 6.1mcg 6%
Thiamin 0.3mg 25%
Riboflavin 0.1mg 8%
Niacin 3.6mg 25%
Vitamin B6 0.2mg 10%
Folate 69.4mcg 17%
Vitamin B12 0.1mcg 4%
Biotin 1.2mcg 4%
Chloride 35.5mg 2%
Pantothenate 1.2mg 20%
Phosphorus 172.7mg 15%
Iodine 7.9mcg 6%
Magnesium 62.8mg 15%
Zinc 0.9mg 10%
Selenium 2mcg 4%
Copper 0.1mg 10%
Manganese 0.4mg 15%
Chromium 0.1mcg 0%
Molybdenum 9.1mcg 20%

* The % Daily Value (DV) 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.


Whole Corn, Low Fat Buttermilk (cultured Lowfat Milk, Nonfat Milk, Salt, Sodium Citrate, Vitamin A Palmitate), Onion, Canola Oil, Tapioca Starch, Garlic, Salt, Black Pepper.

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