by Sarah Harper MS, RD, LDN | Sep 19, 2023 | Lunch/Dinner, Soup
Original Article Published – 10/12/2021
September Means Pumpkin and Chestnut Season!
A Pumpkin Chestnut Soup is wonderful during these cooler months. October especially reminds me of pumpkins and soup! Add the two together to make a pumpkin soup, and I am one happy lady.
Pumpkin and chestnuts are a delicious pairing. This Pumpkin Chestnut Soup is velvety, sweet, and nutty. This soup is everything you’ll want to curl up with this Fall.
Why I Made This Pumpkin Soup Recipe
Around this time of year, I make a lot of soup recipes. They heat me up from the inside out on a cool fall day.Â
This recipe is healthy, easy, and delicious. Additionally, it is a great way to use chestnuts if you happen to come across some at the store or your local farmers market!
The Star Ingredients
Pumpkin:Â Pumpkin and chestnuts are the stars of this soup and everyone knows that pumpkins are an excellent flavor for fall. In a pinch, you can swap for butternut squash.
In this recipe, I used pureed pumpkin for ease and convenience. During this time of year, canned pumpkins can be found in many grocery stores. I got my pumpkin puree from Trader Joe’s.
Chestnuts:Â Chestnuts are the other main ingredient in this soup. Chestnuts are very starchy, even more starchy than potatoes! The nutty yet starchy chestnut contributes velvety goodness to this soup.
Other Soup Ingredients
Onion: Onions are the third essential flavor in this soup. Sweating the vegetables beforehand brings out all the flavors. Onions are an excellent way to add and accentuate flavors to many soups and sauces.
Herbs and Spices:Â In this Pumpkin Chestnut Soup recipe, I use sage, a bay leaf, and thyme. Other herbs/spices that would work well in this soup include but are not limited to allspice, cayenne, cilantro, cloves, cumin, ginger, nutmeg, and rosemary. Choose any combination that sings to you.
Taste the soup and adjust the flavors before serving. You might add more salt, pepper, or spices as needed.
Vegetable Stock & Avocado Oil:Â I use vegetable stock in this recipe to keep it plant-based. You can use chicken stock too! Or better yet, chicken bone broth!
In addition, to keep this recipe 100% plant-based, I used avocado oil for sautéing and roasting the vegetables. Other options include coconut oil, butter, or extra virgin olive oil.
Optional Additions:Â Add a bit of cream or coconut cream for a more creamy pumpkin soup.Â
How To Make
- Add oil and onion to the pan.
- Start sweating the onion to release its flavor, then add the pumpkin and chestnuts.
- Stir the three ingredients until warmed, then add chicken broth, herbs, and seasonings.
- Let the soup cook on low for 30 minutes.
- Before adding the soup to a blender, remove the bay leaves. Add the soup to a blender (or use an immersion blender) and blend until smooth.
- Add soup back to the pot and cook on low for an additional 15 minutes.
Serving This Soup
Serve this Pumpkin Chestnut Soup warm. I love to serve soups like this with croutons, toasted peeled chestnuts, roasted pumpkin seeds, chopped herbs, fresh cracked black pepper, crusty bread, a salad, or a sandwich. The possibilities are endless! You can even use the leftovers as the base for a pasta sauce!
Sharper Nutrition Fix: Chestnuts
Fun fact, Chestnuts are best refrigerated.Â
Chestnuts are low in both fat and protein and are primarily composed of carbohydrates. They are an excellent source of fiber providing a whopping 8.1g per 100g. Additionally, they are an excellent source of vitamins and minerals like Vitamin C, Iron, Copper, Manganese, and phosphorus as well as B vitamins.
Chestnuts eaten raw or cooked are delicious. Once cooked, chestnuts have a similar texture to a baked potato and the flavor is delicate, starchy, yet nutty.Â
When you hear Chestnuts you might think oh “Chestnuts roasting on an open fire!”, is the famous line from “The Christmas Song”, written in 1945 by Robert Wells and Mel Torme, and made famous by Nat King Cole. And yes, roasted chestnuts on an open fire are delicious!
Chestnut Serving Tips
Chestnuts are typically served raw, roasted, or boiled. Below are several other ways to enjoy them!
- Stuffing
- Chestnut Flour – super amazing in desserts
- Candied Chestnuts
- Soups
- Sauces
- Served overtop roasted vegetables
Other Autumn Recipes
More yummy recipes for Autumn.
Air Fryer Chicken Wings
Air Fryer Jalapeno Poppers
Easy Herb Focaccia
Pumpkin Chestnut Soup
Sarah Harper MS, RD, LDN
This Pumpkin Chestnut Soup is warm, nutty, and perfect for the cool weather. Grab your blanket, a good book, and snuggle in while enjoying this Autumn favorite.
Prep Time 15 minutes mins
Cook Time 45 minutes mins
Total Time 1 hour hr
Course dinner, lunch, Soup
Cuisine American
Servings 4 servings
Calories 231 kcal
- 1 tbsp Avocado Oil
- 1 Onion, diced
- 15 oz Pumpkin puree 1 can
- 2 cups Roasted Chestnuts
- 4 cups Vegetable Stock
- 2 sprigs Fresh Thyme
- 1 Dried Bay Leaf
- 7 Sage Leaves, julliened
- 1/2 tsp Kosher salt
- 1/2 tsp Crushed black pepper
Add oil and onions to the large pot. Heat on medium heat and sweat onions.
Once the onions start to sweat and become fragrant, add pumpkin and chestnuts.
Once the ingredients are warmed, turn the heat on low and add vegetable stock, thyme, bay leaves, sage, salt, and pepper.
Continue to cook soup ingredents on low for 30min.
After 30min, remove dried bay leaves.
Add soup to a blender, or by using and emersion blender, blend ingredients until smooth.
Continue to cook soup on low for another 15min.
Calories: 231kcalCarbohydrates: 46gProtein: 3gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1239mgPotassium: 612mgFiber: 4gSugar: 7gVitamin A: 17091IUVitamin C: 36mgCalcium: 51mgIron: 2mg
by Sarah Harper MS, RD, LDN | Oct 25, 2023 | Beverage, Breakfast, Recipe, Snack
Pumpkin Smoothie Made Even Better with Roasted Chestnuts!
October is full of falling leaves, cozy sweaters, and fallen chestnuts! Now add those roasted chestnuts to a pumpkin smoothie and you have the ultimate fall smoothie.Â
I am in love with this new Pumpkin Chestnut Smoothie recipe. Rocket City Chestnuts gave me a bunch of their Chestnuts and I am having a blast experimenting with chestnuts in some of my favorite recipes. I just had to share!
This Pumpkin Smoothie with Chestnuts is a spin-off of my Pumpkin Chestnut Soup. Pumpkin and chestnut flavors go so well together in so many dishes. In this smoothie, I bring the flavors of fall alive with cinnamon, dates, pumpkin, and chestnuts. Now, let’s dive into the ingredients!
The Star Ingredients
Chestnuts: These chestnuts came straight from a local Huntsville Small Business, Rocket City Chestnuts! They are a family-run orchard offering already-picked fresh local chestnuts. I roasted and shelled my chestnuts, and even snacked on a few before they hit the blender!
Pumpkin: Around this time of year, I love adding pumpkin to smoothies. It’s festive and makes for a healthy pumpkin smoothie.Â
Option to use homemade pumpkin however, I use leftover pumpkin puree. I like to use the canned pumpkin puree leftovers to make pumpkin chocolate chip oatmeal cookies, pumpkin pie, or even a pumpkin spice latte! You can also freeze pumpkin puree.Â
Banana:Â I always have bananas on hand. Usually, they are very ripe, kept frozen, and already cut. Frozen banana is my go-to fruit addition to any pumpkin smoothie.
Other Pumpkin Smoothie with Chestnut Ingredients
MCT Powder:Â I love adding MCT powder to smoothies. MCT Powder is a creamy ingredient but has lots of nutritional benefits. I talk more about this ingredient in the Sharper Nutrition Fix section of this post, so keep scrolling down!
Dates: I almost always add a touch of sweetness to a smoothie and I love using dates. The flavor can’t be beat, especially in a smoothie like this. Even though the smoothie is cold, the pumpkin, chestnuts, and banana paired with dates make you feel warm and cozy.
Cinnamon: Cinnamon is another example of a “cozy” ingredient. Cinnamon + pumpkin = cozy! This is a must in this recipe.
Soy Milk:Â I use soy milk because it has 8 grams of protein per 1 cup. You can use any milk for your smoothie, like almond milk.Â
Yogurt (or Ice):Â Â Use plain Greek yogurt, vanilla Greek yogurt, another type of vanilla yogurt, or dairy-free yogurt to make your smoothie extra thick. Ice works as well.Â
Smoothie tip: You can also freeze soy milk or another milk in an ice cube tray. Add those frozen milk cubes to thicken up the smoothie.Â
Optional Ingredients:Â Maple syrup, pumpkin pie spice, vanilla extract, peanut butter, or even pumpkin seeds.Â
The Smoothie Blueprint
How to make a pumpkin Smoothie
Just like with my other smoothies and breakfast smoothies, I follow this Fruit Shake Blueprint. A fruit base, liquid, sweetness, fat, and “additional”. The lovely pumpkin and chestnuts count as both the fruit and the “additional” ingredient!
I love this smoothie recipe because it is so different from my usual smoothie concoctions but just as delicious.
Sharper Nutrition Fix: MCT Powder, a secret ingredient?!
What is MCT powder?
MCT stands for Medium Chain Triglycerides. MCT powder is most commonly extracted from coconut oil. I use nutiva organic MCT powder.
About 4 years ago, I discovered how wonderful MCT powder was in my morning coffee. It is plant-based, creamy, and not at all overwhelmingly coconutty. I originally started using MCT powder in my coffee because it is shelf-stable. I needed a creamer Finally, I found MCT powder! The taste is simple, not too flavorful, just the right amount of creaminess, and I love it. Bonus! Specifically for my plant-based peeps, This recipe (including MCT) is 100% plant-based
After discovering this MCT creamer, I have added it to many smoothies, chia pudding, and oatmeal recipes. And did you know?! Based on current research, possible benefits of MCT powder include but are not limited to;
- A great energy source, fuel for the day!Â
- It may help optimize the growth of good gut bacteria
- It may play a role in weight management, and heart disease prevention
- Seizure control
- May aid with digestive issuesÂ
As usual in science and research, more research is needed. Check out these articles on WebMD and FCER.org if you want to learn more.
More recipes to try
Strawberry Muffin Smoothie
Peach Cobbler Shake
Almond Joy Smoothie
Pumpkin Smoothie with Chestnuts
Enjoy this Pumpkin Chestnut Smoothie this Autumn. It has all the flavors you love and will fuel you up for the day!
Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Breakfast, Drinks
Cuisine American
Servings 2 servings
Calories 386 kcal
- 1 cup unflavored, unsweetened soy milk
- 1 cup Greek yogurt
- 1 frozen banana
- 1/4 cup pumpkin puree
- 1/2 cup roasted chestnuts, chopped
- 2 dates
- 2 tbsp MCT powder
- 1/4 tsp cinnamon
If you're using raw chestnuts, you'll need to roast or boil them and then peel them before using in the smoothie. Alternatively, you can use store-bought pre-cooked and peeled chestnuts.
Add all of the ingredients to a blender. Blend until smooth and creamy.
If it's too thick, you can add more soy milk in small increments until you reach your desired consistency.
Taste the smoothie and adjust the sweetness and spice level by adding more honey or spices if needed. Enjoy!
Calories: 386kcalCarbohydrates: 45gProtein: 16gFat: 17gSaturated Fat: 14gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 5mgSodium: 98mgPotassium: 802mgFiber: 4gSugar: 19gVitamin A: 5282IUVitamin C: 29mgCalcium: 299mgIron: 2mg
by Sarah Harper MS, RD, LDN | Sep 8, 2023 | Lunch/Dinner, Recipe
Original Article Published – 11/5/2021
Roasted Veggies: Roasted Sweet Potatoes and Brussel Sprouts
Roasted Sheet Pan Veggies, like Roasted Sweet Potatoes and Brussel Sprouts, are one of my favorite “go to” weeknight meals. I love this meal so much that I also have transformed it into a quick breakfast, using peppers, onions, potatoes, and eggs. Furthermore, Roasted Sheet Pan Veggies make the perfect side to your holiday turkey!
I am excited to share this specific combination of veggies because it also has a secret ingredient, apples! Apples in a roasted veggie dish? Yes! It pairs beautifully with sweet potatoes, chestnuts, herbs, brussel sprouts. If you want to pair it with some animal protein try chicken sausage (I love Bilinski’s), a roast, pork chops, oh, and of course turkey!
I love including chicken sausage because it’s already cooked! All I have to do is open up the package and heat it up.
So here is a breakdown of the ingredients in this Roasted Sweet Potatoes, Apples, and Brussel Sprouts recipe.Â
Main Ingredients for Roasted Sweet Potatoes and Brussel Sprouts
Brussel Sprouts: Green baby cabbages! Loaded with yummy goodness like vitamin C. Another swap for this could be regular cabbage or purple cabbage.
Sweet Potatoes: I love me some sweet potatoes. When roasting a bunch of veggies, I like to include at least one hearty veggie like a potato, carrot, or sweet potato.
Apples: A fun addition to this sheet pan meal. During this time of year, apples are fresh, in season, and in abundance. I picked up 2 pecks of apples earlier this fall and they are all gone! I made roasted sheet pan veggies with apples at least 10 times.
Ingredients For The Herbed Chestnut Topping
Chestnuts: Also in season right now! Chestnuts taste like a nutty potato. I got my chestnuts from a small business in Huntsville, Rocket City Chestnuts.
Butter & Avocado Oil: Fat is a necessity for this recipe to bring out all the yummy flavors. Additionally, fat is essential for absorption of fat soluble vitamins in the body! So, don’t skimp on the butter and/or oil. My favorites to use include avocado oil or coconut oil for the roasting and butter, ghee, or avocado oil for the pan frying!
Sharper Tip: Sometimes I like to mix oils! Butter has a low smoke point, so to add a buttery taste to something while raising the smoke point, I’ll mix it with an oil like avocado oil!
Parsley: Gotta have some herbs. Surprisingly, parsley is super yummy pan fried. Not a fan of parsley? You can use basil, cilantro, mint, and always an option to skip the pan fry and just add fresh.
Tips For Making Roasted Sweet Potatoes and Brussel Sprouts
ChopÂ
Chop your veggies into bite-size pieces. Keep the size of your vegetable pieces uniform while roasting to ensure even cooking.
Coat and Season
Coat your veggies well with the oil! I can’t say this enough. You need oil. You need the oil to bring out the flavors and help absorb nutrients in your veggies.
Season with salt and pepper or other seasonings like dried thyme, red pepper flakes, garlic powder, etc. Another super important tip for bringing out all that wonderful flavor in your veggies, add seasoning.
Roast
Not all veggies roast for the same amount of time. Veggies like carrots, sweet potatoes, potatoes, and turnips need a bit more time in the oven than say, broccoli. You can always add delicate veggies after those hardier veggies start cooking.
And, the tips continue…
Protein to go with Roasted Sweet Potatoes and Brussel Sprouts
Adding animal or plant based protein. I like to pair my sheet pan veggies with chicken sausage. It’s so easy to throw them on the pan 15min before I take them out of the oven.
Dips and More Flavors
Serve your sheet pan meal with a yummy dip! Feel free to get creative with the dips! I love to eat sheet pan veggies plain but most of the time I have a little dipping sauce served with it. One of the easiest sauces I make is a ½ cup of full fat Greek yogurt with an olive oil drizzle and salt & pepper!
Go ahead and try adding citrus. A squeeze of lemon or lime can elevate veggie flavors to a whole new level. Take for instance, lemon & broccoli or lime & bell peppers.
Sharper Tip: Try Lime and Sweet potatoes! So yummy, I read about this flavor combo in one of my cookbooks, The Art of Simple Food.
Garnish
Don’t forget the garnish for your Roasted Sweet Potatoes and Brussel Sprouts. I always garnish my roasted veggies with either micro greens, chives, fresh or sautĂ©ed herbs, nuts, or green onion. This list could go on and on. In this recipe, I garnish/top with pan-fried chestnuts and parsley, yum.
For A Quick and Easy Weeknight Dinner
Roasted Veggies such as Roasted Sweet Potatoes, Apples, and Brussel Sprouts are a go to weeknight meal for me. It’s not always that combination of veggies but it’s such a easy way to make a yummy and healthy dinner, loaded with micronutrients. Because this dish is so versatile, it’s also super easy to get creative with ingredients.
For example, adding apples is something one might not consider in a sheet pan veggie meal, but it’s so delicious with sweet potatoes, greens, and chicken sausage. Adding apples is a simple way to transform this dish into a favorite for fall.
More Roasted Veggie Combos I Love
- Carrots, Brussel Sprouts, Onions
- Potatoes, Corn, Peppers
- Turnips, Beets, Shallots
Like this Roasted Sweet Potatoes and Brussel Sprouts Recipe?Â
Here are some more yummy recipes for Autumn.
Pumpkin Chestnut Soup
Coconut Lime Chicken Chowder
Roasted Sweet Potato, Apple, and Brussel Sprouts with a Herbed Chestnut Topping
Sarah Harper MS, RD, LDN
This Roasted Sweet Potato, Apple, and Brussel Sprouts with a Herbed Chestnut Topping is perfect for the holiday season. Prepare it for a family meal and enjoy.
Prep Time 15 minutes mins
Cook Time 40 minutes mins
Total Time 50 minutes mins
Course Side Dish
Cuisine American
Servings 6 servings
Calories 228 kcal
1 Sheet Pan
1 Sautee Pan
1 Medium Mixing Bowl
1 rubber spatula
- 3 Sweet Potatoes, Chopped
- 2 Apples, chopped see recipe notes
- 2 heaping handfuls Brussel Sprouts, quartered
- 2 tbsp Unsalted Butter
- 2 tbsp Avocado Oil
- ½ cup Shelled roasted and chopped chestnuts or other nut like unsalted almonds
- ÂĽ cup Parsley, chopped
- â…› tsp Black pepper
- kosher salt to taste
Preheat oven to 400 degrees F
Once the oven has finished preheating, roast sweet potatoes for 20min.
Then, add apples and brussels sprouts and continue roasting for another 20min.
While the vegetables finish cooking, add butter to a pan heated to medium heat. Add ½ cup chestnuts, and herbs and pan fry for 5-10min.
Place roasted veggies and apples in a serving dish and top with chestnut topping. Enjoy!
Apples: You want a tart, crisp and sweet apple like a Honeycrisp, Braeburn, Jonagold, or Granny Smith.
This dish can be served with pork, sausages, baked chicken or my favorite, as its own entree! Calories: 228kcalCarbohydrates: 37gProtein: 2gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.2gCholesterol: 10mgSodium: 65mgPotassium: 520mgFiber: 5gSugar: 11gVitamin A: 16397IUVitamin C: 14mgCalcium: 45mgIron: 1mg
Keyword colorful food, sweet potato
by Sarah Harper MS, RD, LDN | Nov 21, 2022 | Lunch/Dinner, Pasta, Recipe
…with veggies! Let me tell you how I do it! Pumpkin Cheese Sauce Ingredients Pumpkin: I use a can of pumpkin puree (for convenience) in this recipe but you can…
by Sarah Harper MS, RD, LDN | May 6, 2024 | Recipe, Soup
Inspired By Elotes – Copycat Panera Mexican Street Corn Chowder
The Autumn Equinox officially marks the beginning of flavorful soup season in my house. This Copycat Panera Mexican Street Corn Chowder is the perfect meal to warm up a chilly night. Just grab a thick slice of crusty bread or pair this soup with a salad for the best hearty soup and salad combo. Another idea, sprinkle in some black beans for added fiber and protein to make this a super vegetable soup that please the taste buds. Moreover. not only does this make a delicious cold weather soup, but it is fantastic as a summer corn chowder.
This copycat recipe is a Copycat Panera Mexican Street Corn Soup and its even better than panera’s corn chowder. My variation of this Panera bread soup is healthy, delicious, and easy to make. Not to mention, way less expensive to make it yourself!
So lets make a gluten-free and optionally vegan Panera Mexican Street Corn Soup that can be enjoyed as the leaves turn and the crunchy sounds of autumn emerge.
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Why I Made This Recipe
Versatile: I love making this recipe because it is so versatile. It is a wonderful summer sweet corn chowder but also works as a cozy autumn or winter corn chowder recipe.
I love making soup: I love Panera’s soups, especially Panera corn soup recipes!
For the love of elote: But maybe the most important of all, I love Mexican street corn, also known as elote! This soup is inspired by the flavors of elote.
Do you also love elote?! Check out this recipe Elote (Mexican Street Corn) recipe by Isabel Eats! Isabel is a first generation Mexican American who loves to cook and make authentic Mexican recipes with a twist!
Tools
Ingredients For This Soup
Corn – I refer to grilled or fire-roasted corn but frozen or canned corn works well too. This recipe tastes best with sweet summer corn or sweet corn kernels but is truly delicious as a comfort food year round.
Potatoes – I use Yukon gold but you can also use russet potatoes or red potatoes
Onion – yellow, sweet, or white onions. In a pinch you can use dehydrated onion as well.
Garlic – or garlic powder
Red Bell Pepper – I like to use red peppers but any other colored bell pepper works. I love the pop of red from the red bell peppers.
Poblano Peppers – you could also use jalapenos or both!
Vegetable broth – homemade or store-bought vegetable broth or vegetable stock also works in this recipe
Coconut Milk – not vegan? Heavy cream taste great too!
Seasonings – Cumin, Chili, Pepper
Avocado oil – you could also use avocado oil or butter.
Option: For a super creamy broth option to stir in some neufchatel cheese or cream cheese.
Panera Mexican Street Corn Soup Toppings
Some of my favorite toppings for this recipe include:
- Cilantro
- Fresh squeezed lime juice
- A sprinkle of Tajin or hot sauce
- Cotija cheese or sour cream (if vegan omit this topper)
- Black beans for a bit more fiber and protein
How To Make This Recipe
Roast corn
Roast corn in the oven at 400 degrees F for 30min. You can do this many ways, below are 2 ways to roast corn on the cob.
Husks intact: Peel back the corn husk and remove the corn silks. Then, tie the husks back with kitchen twine.
Foil Wrap: Wrap each husked ear of corn with foil.
Then, remove the husk or foil and broil in the oven for 2 to 5 minutes until slightly charred.
Allow the corn to cook and remove the kernels from the cob. See this video for guidance if needed.
If using frozen or already cooked corn skip this step.
Sauté vegetables
In a large Dutch oven or soup pot, heat the avocado over medium heat. Add the chopped onion, garlic, red pepper, and poblano pepper. Saute for about 5 minutes or until the vegetables have softened.
Add Seasonings
Stir in the cumin and chili powder. Cook for another minute to toast the spices.
Blend corn
Transfer half the roasted corn kernels to a blender or food processor along with 1 cup of vegetable broth. Blend until smooth for a creamy texture
Combine ingredients
Add the remaining corn kernels, blended corn mixture, diced potatoes, and remaining vegetable broth to the pot.
Simmer and add Cream
Bring the mixture to a simmer and cook for 15 to 20 minutes. Then, pour in the heavy cream and continue to simmer for 5 minutes.
Season and serve
Season the soup with salt and pepper to taste. Adjust the seasonings and spice level to taste.
Ladle the corn soup into bowls. Add toppings to suit your preferences.
Serve this soup in an airtight container for 5 to 7 days in the refrigerator. Enjoy!
FAQs (Ask a Dietitian!)
What does Mexican street corn taste like?
Mexican Street corn tastes sweet, creamy, savory, tangy, refreshing, and at times, spicy!
What does elote mean?
Elote translates to “corn” in English, but specifically the mature ear of corn, the kind of corn on the cob that one would cook and eat. Maiz is the general term for corn, encompassing all stages of corn’s growth.
Why is it called Mexican street corn?
Elote or Mexican Street Corn is a popular and iconic street food in Mexico often sold by street vendors, especially in urban areas and festivals.
Mexican Street Corn consists of grilled or boiled corn on the cob. It is served with various seasonings and toppings.
Typically, these toppings include Mayonnaise or Mexican Crema, lime, cilantro, seasonings like chili powder and cayenne pepper, and cheese like cotija.
Health Benefits of Corn!
Explore the health benefits of corn! Perfect for a flexitarian lifestyle, corn is a great source of fiber, protein, vitamins, and minerals!
Like This Recipe? Try These Mouth-watering Soups!
Healthy and Easy Vegan Kimchi Instant Ramen
Secret Ingredient Vegan Vegetable Chili
Cilantro Lime Chicken Chowder
Best Onions For Chili: Your Ultimate Recipe Guide – A helpful article
Strawberry Smoothie Bowl [Vegan and High Protein] – A breakfast soup!
Copycat Panera Mexican Street Corn Soup
Sarah Harper MS, RD, LDN
My Copycat Panera Mexican Street Corn Soup is creamy, healthy, and delicious. Inspired by elotes, this chowder will not disappoint!
Prep Time 15 minutes mins
Cook Time 1 hour hr 10 minutes mins
Total Time 1 hour hr 25 minutes mins
Course Soup
Cuisine American, Mexican
Servings 4 servings
Calories 464 kcal
- 3 cups corn kernels fresh, frozen, or canned
- 2 cups yukon gold potatoes, diced
- 2 tbsp avocado oil
- 1 yellow onion, diced white or sweet onion works too
- 2 cloves garlic, minced
- 1 red pepper, diced
- 1 poblano pepper, diced
- 1 tsp cumin
- 1 tsp chili powder
- 4 cups vegetable broth homemade or store bought
- 1 can coconut milk or 1 cup heavy cream
- 1/2 tsp kosher salt to taste
- 1/4 tsp black pepper
Toppings
- minced cilantro, lime juice or zest, cotija cheese per preference
Roast Corn
*Roast corn in the oven at 400 degrees F for 30min. You can do this many ways, below are 2 ways to roast corn on the cob.
Husks intact: Trim the end of the corn husk. Pop it in the oven. The silks will peel back easily after roasting. Foil Wrap: Wrap each husked ear of corn with foil. Pop it in the oven. Allow the corn to cook and remove the kernels from the cob. See this video for guidance if needed.
*If using frozen or already cooked corn skip this step.
Sauté vegetables
In a large Dutch oven or soup pot, heat the avocado over medium heat. Add the chopped onion, garlic, red pepper, and poblano pepper. Saute for about 5 minutes or until the vegetables have softened.
Combine ingredients
Add the remaining corn kernels, blended corn mixture, diced potatoes, and remaining vegetable broth to the pot.
Calories: 464kcalCarbohydrates: 51gProtein: 8gFat: 29gSaturated Fat: 19gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 1514mgPotassium: 1043mgFiber: 7gSugar: 12gVitamin A: 1749IUVitamin C: 91mgCalcium: 52mgIron: 5mg
Keyword vegan, vegetarian
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