Sweet Corn Soup Recipe

Whole Food Plant Based Recipes

Vegan Sweet Corn Soup Recipe

Whole Food Plant Based Sweet Corn Soup Recipe

Course: Breakfast, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2 Servings


  1. 1/2 cup Sweet Corn Kernels
  2. 2 Spring Onions
  3. 2 1/2 cups Water
  4. 5 pods garlic
  5. 1/2 tsp Black Pepper Powder
  6. 1 Lemon
  7. 2 tbsp Sunflower Seeds Soaked overnight or at least for 5 hours
  8. 4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
  9. 2 tbsp Coriander leaves and Stems


  1. Take sweet corn kernels in a vessel with water and cook with a closed lid.
  2. While the vegetables are being cooked, peel and crush garlic. Keep aside for ten minutes. After ten minutes, add crushed garlic to the boiling vegetables.
  3. While soup is being cooked, blend sunflower seeds with black pepper powder, miso paste, and enough water to make sunflower seed cream in a high powered blender. If using a regular mixie, soak sunflower seeds to 15- to 20 minutes first.
  4. Once soup is cooked, remove from stove and mix in salty, spicy sunflower seed cream. Squeeze lemon. Garnish with freshly chopped coriander leaves. Serve fresh!

Nutrition Science Highlights of Whole Food Plant Based Sweet Corn Soup:

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why not dairy? Soups often contain cream, milk, and butter. Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!
  3. How to preserve garlic enzymes? When garlic is chopped, crushed, ground or bitten into, two chemicals stored in different parts of garlic's cells combine in a chemical reaction to form allicin. This is a slightly bitter compounds that deters insects, but happens to be very beneficial to our health. Allicin helps reduce blood pressure and protect the heart and other organs, fight off lung infections, and reduce inflammation. Unfortunately, cooking destroys one of the enzymes required to form allicin. This can be overcome by crushing garlic and keeping it aside for ten minutes while the chemical reaction takes place. Once allicin is formed, it is heat stable and can be safely cooked. Alternatively, some raw garlic can be added after cooking, to a dish that has cooked garlic in it.

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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