By Shanta Nimbark Sacharoff

I aways turn to soup for the evening supper. An easy to prepare, creamy vegetable soup made without adding any cream is my go-to recipe. I have a few favorite creamy soups. However, this is one of the easiest and quickest ones to make. The fresh corn available now is another reason to prepare this soup. So, if you are hungry and want a nourishing and fast dish, this recipe is for you!

Fresh corn has many nutritional benefits. Corn contains insoluble fibers which feed the friendly bacteria that promote our digestive health. Corn is rich in complex carbohydrates which the body digests slowly, giving our bodies steady energy. Corn is also full of calcium which is good for our bone health. Sweet corn contains high amounts of lutein and zeaxanthin which protects our vision. Corn provides good amounts of potassium and magnesium, which helps manage our blood pressure and support a healthy heart. Corn also provides good amounts of vitamin C and A, which our bodies need to protect our immune system. Corn is low in calories while providing a good deal of protein: a medium sized fresh corn contains only 85 to 122 calories, 1 gram of fat, 2 to 3 grams of fiber and about 3 grams of protein.

Yukon gold potatoes are also nutritional powerhouses, and should not be regarded only as starchy vegetables. Potatoes contain a high amount of vitamin C: one medium Yukon Gold potato supplies up to half of our daily recommended vitamin C requirement. Potatoes are rich in Potassium, a mineral that helps control blood pressure. Yukon Gold potatoes also provide complex carbohydrates and vitamin B6 helping our bodies to convert food into usable energy.

So, you can see, both corn and potatoes are nourishing and satisfying. And if they are cooked without excessive fat, they are a healthy dish for supper. This soup with toast and a salad will be sufficient for a supper if you are very hungry. For a more substantial dinner you can serve this soup with another side dish for your supper.

Ingredients:
8 cups of water
3 fresh ears of corn to obtain about 4 cups of kernels
3 to 4 Yukon Gold potatoes to obtain about 4 cups of diced potatoes
2 teaspoons oil
Freshly ground black pepper or cayenne powder to taste
1 teaspoon salt (or to taste)
3 tablespoons of freshly squeezed lemon or lime juice
Strips of a red (or yellow) bell pepper
3 tablespoons of finely chopped fresh herbs such as cilantro or parsley

First remove the husks and the silks of the corn and discard them. Next, wash the corn thoroughly. Then using a large bladed knife or a bread knife, cut off the kernels and discard the empty corn cobs. Set the corn kernels aside. Next, peel the potatoes and cut them into small, bite-size pieces and set them aside. Boil the water in a large sauce pot and add the corn kernels and potato pieces. Cook them together for 12 to 15 minutes until the potatoes feel soft. Check to see if a piece of potato can be easily crushed with the back of a spoon. (The corn kernels will be cooked if the potatoes are cooked). Then, transfer the content of the pot into the jar of an electric blender. (Electric blender is the better choice for this task, but a food processor can do the task as well). Blend the mixture for a few minutes, adding more water if needed to achieve a creamy and fine puree. (You may need to puree this amount of vegetables in two batches.)

Pour the soup back in to the pot and cook for a few more minutes adjusting the consistency of the soup by adding more water, as needed. Then add the salt and pepper or cayenne. Add the lime or lemon juice to balance the flavors. Taste and correct the seasoning by adding more salt, pepper or lemon juice. Set the soup aside while preparing the garnish. Heat the oil and sauté the bell pepper strips lightly, making sure not to overcook them. Spread the strips onto a plate. Chop the parsley or cilantro leaves after removing their stems. Set them aside.

Right before serving, garnish the soup with the chopped herbs and strips of bell pepper. Leftover herbs can be refrigerated in a jar for a future use. Or you can offer the herbs in a bowl to the diners to add them later. Serve the soup hot with slices of bread, croutons or a bowl of rice and/or a salad.

Flavor Variation: You can flavor this soup with various spice and herb mixtures. Some examples are: finely grated ginger blended with jalapeño pepper and crushed with cilantro leaves; or a teaspoon of sesame oil or your favorite hot sauce for a spicier soup. Makes 6 to 7 servings.

Recipe by Shanta Nimbark Sacharoff, copyright 2026. Shanta is a Sunset District resident and the author of “Cooking Together” and “Flavors of India,” available at Other Avenues Food Store at 3930 Judah St. Shanta writes recipes and articles on food and nutrition. She teaches vegetarian and vegan cooking classes at her home and gives cooking demonstrations for the public at San Francisco Public Library (SFPL) branches frequently which you can find by viewing SFPL’s event page. You can also view her recipes on YouTube.