Summer corn is in full swing here in Colorado. Every store I visit has a corn special and roadside farm stands are bursting with this summer beauty. This recipe highlights the flavor of sweet corn by roasting the kernels. If you have not roasted corn before I highly recommend you try. The kernels start to caramelize and the flavor is intensified. This dish is paired with roasted poblano peppers to counteract the corn’s sweetness and makes for a delicious bowl of soup.
Fresh summer corn takes me back to memory lane when I used to visit my Grandma’s farm. Fresh corn from her cornfields was always on the menu. I remember my job would be shucking all the corn for that night’s dinner.
Corn offers an array of nutrients including: iron, magnesium, folate, thiamin, and a good dose of fiber. Yellow corn kernels are also a good source of lutein, zeaxanthin and beta carotene. Lutein and zeaxanthin help to make up part of the pigment in our eyes and helps to shield ultraviolet rays. Many studies show that lutein may help to prevent age related eye problems such as cataracts and macular degeneration.
Roasting poblano peppers helps to bring out their fruity flavor and makes it easier to remove the skin. You want to roast them till the skin is charred. To make it easy to remove the skin place in a covered container after roasting for 10 minutes and you will be able to peel the skin right off. Poblano peppers are a mild chili pepper and they are traditionally used to make chili rellenos. When poblano peppers are dried they are called ancho chili peppers.
This soup is loaded with fresh veggies and beans making for a great vegetarian dish. A one cup serving provides: 180 calories, 8.2 grams of protein, 6 grams of dietary fiber and 7.8 mg of iron.
You can either puree half of the soup to keep some texture or puree the whole thing for a creamier and smooth soup. The beans help to provide the silky texture without having the addition of heavy cream that is usually found in most creamy corn soups.
So next time you see some fresh corn at the grocery store or at a farmers stand, pick some up and give this recipe a try and I am sure it will be one you will make every season.
Roasted Corn, Poblano Pepper & White Bean Soup
Author: Brittany Sparks
Makes: 12 (1 Cup) Servings
Prep Time: 10 Minutes
Cook Time: 50 Minutes
Total Time: 60 Minutes
2 Tbsp Olive Oil
5 Cups Corn (~4 Large Ears), Kernels Cut Off
4 Poblano Peppers
1 Large Red Bell Pepper, Diced
1 Jalapeno, Diced *omit if you do not like spicy
1 Medium Onion, Diced
2 (15 oz) Cans White Beans, No Added Salt, Drained and Rinsed
1 + ½ Tsp Smoked Paprika
1 Tsp Salt
½ Tsp Pepper
1 Tsp Garlic Powder
2 Tsp Chili Powder
1 Tsp Cumin
2 Tbsp All Purpose Flour
4 Cups Low Sodium Broth
1 Cup Water
Dollop of Sour Cream or Plain Greek Yogurt
Preheat oven to 450 Degrees. Line a baking sheet with aluminum foil. Mix the corn with 1 Tbsp Olive Oil and 1 Tsp Smoked Paprika. Spread evenly onto the baking sheet. Place the whole poblano peppers on top of the corn. Bake for 30 minutes, flipping the peppers and tossing the corn halfway through for even browning.
Remove from oven and place the peppers in a bowl and cover with plastic wrap.Let cool for 10 minutes then remove the skins with your hands and discard the seeds and stems. Roughly chop and set aside.
In a large soup pot heat 1 tbsp olive oil over medium heat. Add the diced bell pepper, onion and jalapeno. Cook over medium heat stirring occasionally for 7-10 minutes.
Add the salt, pepper, garlic powder, chili powder and cumin. Stir to combine.
Add in the poblano peppers, beans and roasted corn (optional: reserve ½ cup of the corn for garnish).
Stir in 2 tbsp of flour and cook for 1 minute.
Add the chicken broth and water and bring to a boil. Reduce heat to simmer and cook for 15 minutes.
Remove half of the soup to another container and puree it with either an immersion blender or food processor, then add back to the soup pot and stir to combine.
Serve with optional garnishes, noted above, and the reserved roasted corn.
Add 2 cups shredded chicken.
Canned corn, drained and rinsed, can also be used if fresh corn is not available.
Serving Size (1 Cup):
Calories 180, Total Fat 3.3 g, Monounsaturated Fat 1.9 g, Saturated Fat 0.6 g, Polyunsaturated Fat 0.6 g, Sodium 254 mg, Total Carbohydrate 32 g, Dietary Fiber 6 g, Protein 8.2 g, Potassium 622 mg, Phosphorous 139 mg, Vitamin A 753 IU, 7.8 mg Iron.