This Vegan White Bean and Corn Soup is a satisfying, nutritious, and vibrant dish perfect for those seeking a creamy, plant-based meal. It’s packed with wholesome ingredients like white beans, corn, green chilies, and coconut cream, making it both rich and light. With the addition of fresh avocado slices and a hint of spice from jalapeños, this soup is a beautiful blend of creamy texture, bright flavors, and subtle heat.
INGREDIENTS:
1 tbsp olive oil
1 onion, diced
3 garlic cloves, minced
2 celery stalks, diced
1 tsp ground cumin
1 tsp smoked paprika
1 can (15 oz) white beans, drained and rinsed
1 can (15 oz) corn, drained
1 can (4 oz) diced green chilies
4 cups vegetable broth
1 cup unsweetened coconut cream (or another vegan cream alternative)
1 tsp salt (to taste)
½ tsp black pepper (to taste)
Fresh cilantro, for garnish
1 avocado, sliced (for topping)
1 jalapeño, sliced (optional, for heat)
INSTRUCTIONS:
Prepare Cream Base: In a food processor, blend the coconut cream (or your preferred vegan cream) until smooth and creamy. Set aside.
Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add diced onion, garlic, and celery. Sauté for about 5 minutes until softened and fragrant.
Add Seasoning: Stir in cumin and smoked paprika, cooking for another minute to let the spices bloom.
Add Beans, Corn, and Green Chilies: Pour in the white beans, corn, and diced green chilies. Stir everything together.
Simmer the Soup: Add vegetable broth to the pot. Bring the soup to a boil, then lower the heat and let it simmer for about 15 minutes to allow flavors to meld.
Blend Partially (Optional): For a thicker texture, blend half of the soup in the pot using an immersion blender, or transfer half to a regular blender and pulse until smooth, then return it to the pot.
Add Coconut Cream: Stir in the coconut cream to give the soup its rich, creamy texture. Simmer for an additional 5 minutes.
Season: Taste the soup and adjust seasoning with salt and pepper as needed.
Serve: Ladle the soup into bowls. Top with sliced avocado, fresh cilantro, and sliced jalapeños for extra heat (if desired).
This soup would be a satisfying, vegan-friendly option that’s creamy, comforting, and perfect for cool days! Let me know if you’d like any adjustments or additions!
Nutrition Information (per serving):
Calories: 340
Total Fat: 18g
Saturated Fat: 6g
Carbohydrates: 38g
Fiber: 10g
Sugars: 6g
Protein: 9g
Sodium: 900mg
Potassium: 850mg
Vitamin A: 10% DV
Vitamin C: 20% DV
Calcium: 8% DV
Iron: 15% DV
Breakdown by Ingredients:
White Beans (1 can): High in fiber and protein, they contribute about 220 calories total.
Corn (1 can): Adds roughly 120 calories, along with some fiber and natural sweetness.
Avocado (¼ per serving): Healthy fats from the avocado account for a significant portion of the fat content.
Coconut Cream (1 cup): Adds creaminess and around 450 calories for the whole pot.
Olive Oil (1 tbsp): Adds 120 calories, mostly from fat.
Vegetable Broth, Green Chilies, Spices: Minimal calories but help add flavor and depth.
This estimate may vary slightly based on the brands and specific products used. The soup is rich in healthy fats, fiber, and plant-based protein, making it a balanced and satisfying meal.