Creamy Vegan Corn and Red Pepper Blender Soup

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 probioticsbulk cinnamonpumpkin pie spiceliquid vanilla stevia dropsbulk white stevia powdermedicinal fancy-grade honeychia seedsface 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.

Yield: about 5 cups

Creamy Vegan Corn and Red Pepper Blender Soup (gluten-free, soy-free, nut-free, grain-free, salt-free)

Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes

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.


  • 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


  1. 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.
  2. After desired consistency is reached, stir in remaining corn by hand to preserve texture.
  3. Optionally, add salt and pepper to taste. I didn’t.
  4. 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:



Serving Size:


Amount Per Serving: Calories: 104Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 64mgCarbohydrates: 23gFiber: 3gSugar: 6gProtein: 4g

Related Recipes

Sweet Potato Red Pepper and Coconut Milk Soup (vegan, GF) – Ready in 10 minutes

Roasted Carrot and Red Pepper Peanut Soup (vegan, GF)

Creamy Tomato Soup (vegan, GF)

Lemon Rosemary Coconut Oil Roasted Vegetables (vegan, GF)

One-Hour Sweet with Heat Tomato and Pepper Chutney (vegan, GF)

Bourbon Maple Slow Cooker Baked Beans (vegan, GF)

Corn and Double Cheese Dip – Ready in 5 minutes

Double Melted Cheese and Red Pepper Dip – Ready in 5 minutes

Thanks for the entries in the Margaritaville Fiji Frozen Concoction Maker Giveaway ($350 Value)

What’s your favorite soup to make or eat?