I had a craving for cream of corn soup the other day.
I hadn’t had any in probably 15 years, and have no idea why it popped into my head but after it did, I had to have it.
I wasn’t going to buy it because I’m extremely sensitive to sodium, and most canned soups are water retention in a can. No thanks.
And unlike most everyone else on the planet, I hate garlic and strongly dislike onions – unless they’re incredibly caramelized. Premade soup tends to start out with an abundance of both.
I refrained from using either garlic or onions, while preserving full-on flavor in this fast, easy, 5-minute, vegan, gluten-free, nut-free blender soup that’s healthy and hearty.
Rather than simmering, sautéing, and making a big ordeal out of soup-making, I made it like I make most of my favorites: in my blender.
I used one 16-ounce bag of frozen sweet corn, thawed to room temp, and blended three-quarters of it with a red pepper, nutritional yeast, drizzle of coconut oil, and various spices. Then I stirred in the remaining corn to give the soup some texture.
I tossed in one teaspoon each of cumin and smoked paprika, with a pinch of cayenne. Adjust the cayenne pepper to taste if you like it spicier. I do, but I was sharing with my 6 year old, so kept the heat dialed down.
The soup is extremely adaptable to what you have and enjoy, from oregano and sage to garlic and onions. Or use the remnants of that half-used can of pumpkin puree you weren’t sure what you were going to do with, last night’s leftover steamed squash or sweet potatoes, toss them in.
Like making smoothies in the blender, I use the same strategy with blender soup. Unless it’s really far-fetched, toss it in, blend, taste it, season if necessary, and start slurping.
It’s hard to believe that a plant-based soup turned out so creamy, despite no cream or milk being used. When corn is blended, it gets milky and creamy.
I blended with water, but you could use coconut water, almond milk, or cream.
I used nutritional yeast because it adds a cheezy, nutty undertone. I love it and sprinkle it on popcorn, salads, and make dips with it. Just omit it if you can’t find it in your area because you can’t really ‘substitute’ for the flavor. Parmesan cheese or cashews could work, kind of.
Trader Joe’s and most mainstream grocery stores do not carry nutritional yeast. Whole Foods does, but it’s twice the price as ordering online.
I get mine from iHerb. Their prices are the best on my daily nutritional yeast and coconut oil. While you’re shopping, check out my favorite probiotics, bulk cinnamon, pumpkin pie spice, liquid vanilla stevia drops, bulk white stevia powder, medicinal fancy-grade honey, chia seeds, face cleanser, and so many other things I use daily. Code AVE630 at checkout will save you $10 dollars and orders over $20 ship free and fast.
I used a heaping tablespoon of coconut oil to give the soup some sticking power and oomph. The flavor plays off the sweet corn and the sweet red bell pepper, and it’s definitely noticeable. If you’re on the fence about coconut oil, and aren’t that into it, use another oil like olive or omit.
If you are into coconut oil, you are going to adore it here. It’s smooth, rich, penetrating, and lends an unexpected sweet smoothness to the slightly spicy soup.
Despite being free-from so many things, it’s filling, hearty, healthy, and so satisfying.
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Creamy Vegan Corn and Red Pepper Blender Soup (gluten-free, soy-free, nut-free, grain-free, salt-free)
This vegan, gluten-free soup with no added sodium is creamy, filling, hearty, and satisfying. The red pepper, coconut oil, and spices used really elevate traditional cream of corn soup. This soup is made in a blender and ready in 5 minutes. In the summer or warmer months, consider serving it chilled, like gazpacho. The recipe is highly adaptable based on what you have on hand and enjoy. Read the blog post for suggestions on other vegetables to include such as squash or pumpkin, as well as alternate spices and oils.
Ingredients
- 16-ounce bag frozen sweet corn, thawed to room temp (or fresh corn if you have it), divided
- half of 1 large red bell pepper, deseeded
- 1/4 cup nutritional yeast
- 1 heaping tablespoon coconut oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper, or to taste
- half of 1 small red onion, peeled; optional
- 1 to 2 cloves garlic, peeled; optional
- about 1 cup water (or use coconut water, milk, almond/soy/nut milk, cream)
- salt and pepper, optional to taste
Instructions
- To the canister of a high speed blender, add three-quarters of the bag of corn (about 3 cups, just eyeball it), all the remaining ingredients, about 1/2 cup water, and blend. Based on how thick soup is, and personal taste preference, add more water until desired consistency is reached.
- After desired consistency is reached, stir in remaining corn by hand to preserve texture.
- Optionally, add salt and pepper to taste. I didn’t.
- Soup may have gotten warm in your blender canister. If not, and you prefer it warmer, transfer to a microwave-safe bowl and heat until warm, about 1 minute. Alternatively, soup can be heated gently on the stovetop. In warmer months, soup can be served chilled, like gazpacho. Soup will keep airtight in the refrigerator for up to 5 days or in the freezer for up to 4 months.
Nutrition Information:
Yield:
5Serving Size:
1Amount Per Serving: Calories: 104Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 64mgCarbohydrates: 23gFiber: 3gSugar: 6gProtein: 4g
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Thanks for the entries in the Margaritaville Fiji Frozen Concoction Maker Giveaway ($350 Value)
What’s your favorite soup to make or eat?
This corn chowder was WONDERFUL! Such a sweet burst of flavor. Even my kids loved it. Thank you so much!
Thanks for the 5 star review and glad that you and your kids loved the soup!
I just made this soup and it was so good! Thank you!
Thanks for the 5 star review and glad that the soup was so good!
Made this yesterday. Was a pleasure to make, fun and easy and left the kitchen smelling awesome. And, most importantly so very very delicious.
I love vegan food, and it’s fun to find great vegan recipes. I wanted to like it.
Your recipe was a hit at our first all vegan Thanksgiving! Delicious ! Thank you!
It looks great and I never make this before.The photos you took are elegant
I am not kidding, this was good.
Keep up with the good work. :D
Absolutely love your creative idea with creamy vegan corn and red pepper blender soup! Can I post it on my blog? Thanks for sharing!
Since it’s my recipe, I need to keep it on my blog.
I have really enjoyed the Creamy vegan corn soup , It was spicy and easy to make.
I made 4 batches of this and served it cold with kale salad, bread and pie for dessert. It was well received by my cohousing community with 16 adults 5 teens and 3 younger kids. WHEW!
Couple of comments/observations.
1) the ingredient list says 16 oz bag of corn but then step one says about 3 cuts (3/4) of the bag of corn. A 16 oz bag is 2 cups. So i’m not exactly sure what’s intended but I think I ran low on corn because of this.
2) you say you don’t like garlic or onions and yet the recipe calls for both. Just sayin’! I guess you just leave them out.
I got a lot of compliments and will surely serve this again in the future. Thanks.
This was really good and SOOOO easy! I made it for my weekly lunch meal prep on a busy weekend, but definitely an easy weeknight meal, too. I might be inclined to add some black beans next time after blending it just to add some protein. I included the milk, parmesan cheese, garlic, and red onions – the flavor is wonderful, and it has a nice kick.
Thanks for trying the recipe and glad it came out great for you!
I just made this, and for anyone who is wondering how it would taste without cumin and paprika (I didn’t have any on hand, and am still new to using cooking/herbs and spices lol), well, it tasted like @$$. Literally so gross. So then I thought, maybe I shouuld try adding the cumin and paprika and borrowed some from my friend. HOLY CRAP IT MADE A HUUUGE DIFFERENCE. IT TASTES SO GOOD NOW. I literally cannot stop eating it. I can’t believe just adding cumin and paprika could made that huge of a difference. Definitely adding this to my go to foods list and adding paprika and cumin to my spice cabinet. Thanks for the amazing recipe!!
This sounds so good, definitely going to give this a go. Thank you.
Simon
I blogged about this recipe, just wanted to give you a heads up. If you need me to change the way that I linked to your recipe, please let me know. Thanks!
Thanks for the link!
This was so delicious! I used a roasted red pepper that I made the night before. What an easy to make homemade soup! Thanks :)
That’s awesome! Also I have a soup linked in the related recipes section of this post that uses roasted red peppers in case you have any more!
Hi, Averie! I just found your site via Foods for the Soul, and I’m so glad I did! This soup looks amazing in every way – I can’t wait to try it! Also, I really appreciate the great tips on tracking down nutritional yeast (I’ve been having a little trouble finding it in my area). Can’t wait to check out more of your blog! :D
Thanks for LMK how you found me and glad you did! And yes, nooch can be a little hard to track and I’ve found the only 2 choices for me are Whole Foods OR ordering online. And the later is about half the price, literally! So that’s what I do!
I am going to try this but with coconut milk instead of the oil.
I love the combinations of cumin and nutritional yeast! And I will try with and without the onion and garlic to taste both kinds… yeah, I love onions and garlic but why have them ALL the time?? LOL
Great and hope you love it!
This soup is fantastic, I am betting it tastes perfect!!
This sounds SO good, and I love how easy it is!!
Okay, this looks delicious! Now on my to do list.
It is always amazing to me that a blender can make a warm soup. This looks very creamy and comforting!
Wow–this soup is a savory home run and we really loved it! I made it for dinner (with a frittata ) and my first thought was that it had a nice hint of sweetness to it. Hubby tasted the coconut oil the first few bites then said he didn’t notice it as much. We are both coconut fans, so a generous TBS in the whole recipe was fine for us. I used a dash of garlic salt, half water/half almond milk, and was generous with the nooch. It is creamy, thick and the seasonings are just perfect!
So glad to hear you guys loved it and what a great and detailed report. Awesome. I am like your hubs – tasted the coconut oil strongly the first few bites but then it disappeared more. I may have also put in more closer to 2-3 tbsp for mine; a nice solid glug-glug out of the jar and into the blender. Half water/half almond milk – sounds great and I was out of A.M. the day I made this or may have but was impressed actually how creamy just water could get. And generous with the nooch, good :) So glad you loved it. Thanks, Paula!
Averie, you are not alone. I cannot stand garlic & onions. They’re okay sautéed but it’s the smell…everywhere. My pet peeve is when someone uses a brand new sponge to clean something that was saturated with garlic – wet garlic sponge smell is the worst thing in the universe. :p
This soup looks delicious! It’s October so I’m ready for soupapalooza.
I did not know you hated them as well! Well, we are kindred spirits, that is for sure! The smell that permeates, everything, for days. And yes to wet garlic sponge. Omg you may as well throw it out. Nothing can get the smell out, period!
A perfect fall recipe – so glad to discover your collection of low salt soups!
No salt here! I know you and L are salt-free or low-sodium. Any savory food you see on my site is inherently not made with sodium. Not that I have nearly as many as I do sweets, but I don’t add salt and I also refrain from using say a jar of sundried tomatoes or mustards, sauces, etc…they are all like 10% of your daily intake in 1 tbsp. And in a recipe where you need 1/2 cup or so, it’s your whole daily allotment…so no, can’t do it!
You have me hooked on nutritional yeast, Averie. I like to sprinkle it on my popcorn too, an idea I got from you! Anyway, this super creamy soup looks wonderful. I am all about comforting 1 bowl meals like this in the chilly weather. Speaking of, it’s been in the 80s this week. While I love the sunshine, I was so ready for Autumn when we had 60 degree weather in September. Now it’s summer again?!?!
This is an easy meal I gotta try! Pretty pics too. I can’t imagine how hard soup is to photoshoot!
I HATE these photos. Hate.them. Between my savory posts getting no views anyway (I do it b/c I truly wanted to make something) and my hatred of the pics, it’s a miracle I posted this. So thank you for saying you like them. Yes red and orange are so hard to photograph and this was like a shade of…pale red. Like peach? Nothing I did really made me love the images :) It was bright, dark, shawdowy, glarey and orange…all in one. FUN. lol
As for nooch, did not know I helped get you on board with that! I love it so much. I spray my popcorn with coconut oil (the TJs cooking spray works excellent) so the nooch sticks. Then sometimes I add cinnamon. And stevia for a pop of sweet. It’s salty and sweet without the sodium or sugar rush :)
I felt the warmth just reading this. I could definitely get into this soup. Thanks!
This is the kind of soup I need for this fall weather we have in NH. Looks SO good!
I love red pepper soup, this looks perfect for fall!
This soup looks so wonderful! I am such a fan of simple blended vegetable soups like this one. The tomato pepper chutney looks amazing, too!
That chutney is one of the best things I’ve made all year – not kidding. MAKE IT! :)
Nice bowl, Averie! Oh and I love this blender soup – makes cooking so much easier!
That definitely looks like an awesome soup. Always wanted to try a blender soup, thanks for sharing Averie :)
This soup looks fantastic! Your photos are beautiful – such bright festive colors! I love that you used corn to make it creamy and nutritional yeast is my go-to secret, tasty ingredient- yum! :)
Thanks for the lovely compliments, Grace!
This looks so good! I have been looking for a great corn soup recipe too!
I need to make this ASAP. I’m with you on the onions and garlic. When I want corn or tomato soup, I want corn or tomato soup not onion and garlic soup.
Amen to that!
You at me at: ready in five minutes.
You da bomb.
Yum! Totally warm and comforting!
Looks good Averie! I’ve only used my Vitamix once to make a soup and it was so quick and easy. I need to do it more often ;)
This looks wonderful, great soup for fall. I have a raw broccoli corn soup recipe I’ve been loving lately and just simple tempeh miso soup.
Averie, I can’t wait to try this! I love corn chowder, but I don’t make it often since most recipes involve so much cream. I’m so excited to try your version. And I’ve already got most of the ingredients in my fridge, which makes it extra handy (including a few bell peppers that are just begging to be eaten up before they go bad!)
Great – LMK what you think!
You had me at no water retention in a can. Seriously, you know I love it when you go savory, and we have so much corn here lately that I love to work it into any meal. Blender soup is a must, especially when it involves cumin and cayenne! Fantastic autumn recipe!
Thanks Meagan! I know you have tons of corn in your ‘hood! Maybe this lil 5-minute number will come in handy for you :)
YUM. The color of this is beautiful and the flavor combo sounds to die for! Love it. Definitely need to test it out! :)
I want to cozy up with a bowl of this soup on a fall day, and I cannot believe how quick it is to make! Nutritional yeast has caught my interest in the past, so this looks like a good reason to check it out!
You will love it Erin!
Wow this vegan soup looks amazing. You never think vegan soups can be creamy but you definitely prove them wrong! Wonderful!
Midwest represent!!
This is so my style of soup making – I hate the multiple steps most recipes say are necessary. Why complicate what should be a really SIMPLE process? And corn and red peppers….great conmbo.
I made corn butter and corn ICE CREAM because, like you said, it gets super creamy when blended. It’s all that starch being broken down. Basically does the work of any other thickeners.
I made this right before I started going gung ho on juicing. I needed…something like this :) It was so creamy and satisfying. Could also do double duty as a dip!
Your corn ice cream…I think I vaguely remember that! like 2-3 yrs ago!
This sounds perfect for a cool fall or winter evening! Love the addition of the nutritional yeast too. And thanks for the heads up on the coconut oil.
I have a feeling you’d love this one, Heather! :)
Wow Averie! You always impress me! Not only are your dessert top of the line awesome, but jeez even your soup is amazing and healthy and so easy! Incredible! I love this idea and even though I am not vegan or gluten free I would totally love this soup! The flavors sound delicious!
I throw up the token savory post every now and then. I have realized no one reads my site for these types of posts, per se, and they always tank. But if I am making something b/c I truly wanted to eat it, you better believe it’s getting blogged about if at all possible :) The color on this in person was just so pretty. Meh on camera, but in person, so pretty!
This looks and sounds amazing… with all the healthy modifications you have thought of, how can I not make it? :)
A 5 minute blender soup? That’s exactly what this busy mama needs. This looks like a fantastic lunch option for me. Thanks, Averie. :)
YES to that. Helping a mama out with lunch. So easy – enjoy! :)
Yay for frozen veggies! I love frozen corn and it does make the best soup (sorry fresh stuff but frozen corn is better for soup).
The ease of this recipe is great for lazy people like me. Even though I will go to lengths to make desserts; savoury need to be simple and one pot max…
Great Photos too, red is so hard to take pictures of!
Omg I HATE these photos. Hate.them. Between my savory posts getting no views anyway (I do it b/c I truly wanted to make something) and my hatred of the pics, it’s a miracle I posted this. So thank you for saying you like them. Yes red and orange are so hard to photograph and this was like a shade of…pale red. Like peach? Nothing I did really made me love the images :)
Homemade soups are SO much better than store bought. I can’t even remember the last time I bought pre-made soup. Your version of this looks excellent! Love how healthy and easy – and colorful :) – it is.
Premade soup is just one big salt slick to me! Glad you’re a fan of homemade, too!
I totally have some nutritional yeast I need to use and hopefully the temperatures will drop for us soon and I can make this and cozy up to it for lunch soon.
You can serve this is a gazpacho-like soup, chilled. Or keep it chilled and use it as dip!
Yummy! The color of this is incredible. To me colorful and bright food is automatically so much tastier :)
Thanks, Antonia! I agree!
I am so glad to see this!! I haven’t given corn much thought this year but suddenly it sounds perfect for soup and I love the seasonings. I’ll be making it this weekend. I totally agree about the nooch–it has such a unique flavor and I’ve never tasted anything similar. 3 of my favorite soups are listed right after the recipe….I made your creamy tomato soup last night to take for lunch today ( my little cherry tomato and bell pepper plants are now at their most productive point). Earlier this week was a beet, carrot, apple, coconut milk, and cinnamon soup (I must say it was a gorgeous color)!
beet, carrot, apple, coconut milk, and cinnamon soup = THAT sounds beautiful and I bet tastes amazing! I bought a new juicer a couple weeks ago and have been juicing tons lately and carrot, apples, and beets are my fave things to juice (with a little ginger). The general public has a real aversion to beets I have found out; I would love to do a beet soup but it would be a big time-waster :)
That’s so cool you made the creamy tomato last nite and that your faves are all listed in this post. LMK what you think after you try this one. The coconut oil is pronounced, that’s all I will say :)
I LOVE Beets. Seriously. You just gave me the brilliant idea to make a beet soup. OMGyes.
I love beets too but most people don’t – so I never make anything with them but they are so good and would be great in soup!
Oh man! This soup sounds super easy!! Yum!
Wow, this looks great, Averie! I love corn (plus I would probably have a heavy hand with the garlic and onion :)), and it drives me crazy when restaurants load corn soup up with salt and beef broth or something. It’s like, way to take a potentially vegetarian dish and make it include meat needlessly! I love your version for its simplicity and freshness.
salt and beef broth <-- hate it when those are cross-contaminated into the happy, fresh, veggie-based ingredients which is why...I almost never dine out :) Glad you understand!