Peruvian Summer Corn Soup

Peruvian Summer Corn Soup

Peruvian Summer Corn Soup

Makes about 12 cups

Inspired by fresh herbs like marjoram, Mexican oregano, and the variety of corn from the Peruvian market, the flavors in this soup are light and simple.  Cooking the cobs in the soup infuses the flavor of corn in the broth.  Substitute with your own favorite herbs like chives, thyme, and basil and celebrate the seasonal flavors of summer.

1 onion, diced
1 bell pepper, diced
1 medium sweet potato, skin on, diced
4 cloves garlic, minced
3 bay leaves
2 Tbs fresh marjoram
1 Tbs fresh Mexican oregano (or substitute with Greek oregano)
1 Tbs fresh thyme
3 large ears of corn, shucked, left on the cob, and cut into 1-2 inch rounds
8 cups water or no-salt vegetable stock
1 zucchini, diced
Salt and pepper, to taste

To make soup: In a large soup pot, sweat onion, bell pepper, and sweet potato, covered, over medium-low heat until onions are translucent, about 10 minutes.  If onions start to turn dark brown, add some water and lower heat.  Add the garlic, bay leaves, and herbs and cook another 1-2 minutes, until garlic is soft and mixture is fragrant.

Add the corn and water, cover, bring to a boil, and reduce to a simmer.  Simmer at least 15 minutes, or until the sweet potato is tender but not falling apart.  Add the zucchini and cook just another minute or so.  Adjust seasoning and serve.

 

Servings: 6

Nutrition Facts Per Serving ( about 2 cups)

Calories 82.42
Calories From Fat (8%) 6.62
Calories From Protein (9%) 7.53
Calories From Carbohydrates (83%) 68.28
 

% Daily Value
Total Fat 0.78g 1%
Saturated Fat 0.13g <1%
Monounsaturated Fat 0.17g 
Polyunsaturated Fat 0.32g 
Trans Fatty Acids 0g 
Cholesterol 0mg 0%
Sodium 33.01mg 1%
Potassium 374.01mg 11%
Total Carbohydrates 18.14g 6%
Fiber 3.38g 14%

Sugar 4.9g 
Net Carbohydrates 14.76g 
Protein 2.82g 6%


Vitamin A 3807.19IU 76%
Vitamin C 41.81mg 70%

Calcium 39.62mg 4%
Iron 0.98mg 5%
Vitamin E 0.45mg 5%
Vitamin D 0IU 0%
Thiamin 0.15mg 10%
Riboflavin 0.1mg 6%
Niacin 1.29mg 6%
Vitamin B6 0.24mg 12%
Folate 45.05mcg 11%

Vitamin B12 0mcg 0%
Pantothenic Acid 0.68mg 7%
Vitamin K 4.78mcg 6%
Phosphorus 78.14mg 8%
Magnesium 37.73mg 9%
Zinc 0.5mg 3%
Copper 0.13mg 7%
Manganese 0.3mg 15%
Selenium 0.89mcg 1%