Summer Corn Jalapeno Soup

corn jalapeno soup
Kaleigh McMordie, MCN, RDN, LD
Total Time: 40 min
Prep Time: 10 min
Cook Time: 30 min
Servings: 4 (1 cup each)

Nutrition Highlights (per serving)

144 calories
3g fat
26g carbs
8g protein
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Nutrition Facts
Servings: 4 (1 cup each)
Amount per serving  
Calories 144
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 0%
Cholesterol 2mg 1%
Sodium 206mg 9%
Total Carbohydrate 26g 9%
Dietary Fiber 3g 11%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 67mg 5%
Iron 1mg 6%
Potassium 344mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Summer is the perfect time to take advantage of fresh produce. Adding more fruit and vegetables to your diet is an important step in lowering your blood pressure. They provide potassium, magnesium, and fiber, all important nutrients for keeping your heart healthy.

This summer corn soup is full of sweet summer corn and spicy jalapenos, for a fresh and delicious meal that is also full of protein thanks to the addition of Greek yogurt. Eat it on its own for a healthy vegetarian lunch, or pair with a salad or sandwich for a heartier meal.


  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 small yellow onion, diced
  • 1 jalapeno pepper, seeded and diced
  • 4 ears of corn, kernels cut off
  • 1 cup low sodium vegetable broth
  • 1/2 teaspoon freshly cracked black pepper
  • 1/3 cup plain nonfat Greek yogurt
  • 1/4 cup skim milk (or milk of choice)
  • 1 green onion, chopped


  1. Heat oil over medium heat in a large saucepan. Add garlic, onion, and jalapeno and cook until soft, 5 to 10 minutes.

  2. Add corn, broth, and pepper. Cover and simmer 10 to 15 minutes. Remove from heat and let cool about 20 minutes.

  3. Pour liquid and about half of the vegetables into a blender of food processor. Blend until smooth, then add back into pan with remaining vegetables.

  4. In a small bowl, whisk yogurt and milk. Add to corn in the saucepan and heat back up over low heat until it is warmed through.

  5. Divide soup into bowls. Sprinkle with green onion before serving.

Ingredient Variations and Substitutions

You may substitute frozen corn for fresh if it is out of season, so that you can enjoy this dish year-round. Generally, frozen corn is just as nutritious, since it's frozen at peak.

Cooking and Serving Tips

Be careful when blending hot liquids. Let it cool to room temperature or there will be too much pressure in your blender. Reheat soup over low heat on the stove.

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