This delicious plant-based recipe for Light Peruvian Summer Corn Cob Soup is a celebration of fresh vegetables and authentic Peruvian flavor. Sweet corncobs are simmered in a light, oil-free, vegan broth for authentic flavor.
If you like this recipe, you’ll love Peruvian Quinoa Vegetable Stew, Vegan Hearts of Palm Ceviche Salad, Tex-Mex Quinoa Stuffed Peppers, 2-Ingredient Miso Roasted Corn on the Cob, and Sweet Corn Succotash.
Food Markets of Lima: Peruvian Inspiration
This recipe was inspired by my trip to Peru in 2014 where I spent 4 days hiking the Incan Trail. This was on the most physically challenging experiences of my life, but it was also one of the most incredible. I was blown away by the beauty of the mountains as well as the ingenuity of the people who had lived there for centuries.
Before the hike, I was able to spend a few days in Lima and Cusco. In each city, I quickly learned that the markets were the hub and lifeline of the people. Entering the huge food markets of Lima, I was welcomed with colorful displays of abundant, fresh produce. Rows of grains, nuts, and seeds lined the edges. There were 6 varieties of quinoa (white, red, black, tricolor, flakes, puffed, dried), 7 varieties of corn (giant, purple, red, black, baby, golden, white), and an infinite number of of potatoes.
The center of these markets held the food stalls: tiny little counters where each chef served their specialty. Some offered fresh ceviche with plantain chips. Others served fried fish or fruit juices. My favorite was the soup counter. When I spotted an open stool, I took a seat and got a big bowl of the chef’s corn soup.
I was surprised when I was served a big bowl of soup that included two pieces of corn on the cob. But, I quickly learned how delicious this made the soup. The corn cobs infused the broth with an extra corn flavor and extra sweetness. Peppers, potatoes, and carrots offered hearty texture. Simple herbs like Peruvian Oregano and bay leaves add light It tasted like the golden days of summer.
I’m so happy to share this recipe for Light Peruvian Summer Corn Cob Soup with you. Making it, I hope you enjoy a small taste of the beautiful country of Peru.
How to Choose and Use Fresh, Sweet Corn
Fresh corn on the cob is the start ingredient for this Peruvian Summer Corn Cob Soup. Here are a few tips on how to choose the best, sweetest corn:
- Golden silks: Check the silks near the tip. They should be golden, soft, and look very fresh. Avoid corn with brown or dried out silks
- Firm kernels: You can peel back a sliver of husk from the tip and make sure the kernels look plump yet feel firm. Avoid mushy or tiny kernels — a sign the corn is going bad or was picked too soon
- Use it Right Away: Corn should be eaten sooner than later. As soon as it’s picked, the sweetness starts to leave the kernels. Store it in a very cold refrigerator, and try to eat it the same day you buy it.
How to Choose the Sweetest Corn: Tip Video
Chef Katie’s Plant-Based Cooking Tips
Mexican Oregano: I use Mexican Oregano for this recipe. It’s a bit more pungent than the Greek oregano you find in most groceries. If you can’t find it, you can substitute with regular Greek oregano.
Vegan Bouillon Cubes: For adding flavor to plant-based soups, stews, braises, and sauces, I always keep a few of the Edward and Sons vegan bullion cubes on hand. They come in Beef, Chick’n, and Low-Sodium Veggie flavors. Plus, it’s easy to keep a few in your pantry.
Light Peruvian Summer Corn Cob Soup
- Easy
- Servings: 6
- Ready In: 30 minutes
- Yield: 12 cups
Light Peruvian Summer Corn Cob Soup
Ingredients
- 1 onion diced
- 1 red bell pepper seeded and diced
- 1 medium sweet potato diced
- 3 large ears of corn on the cob
- 4 cloves garlic minced
- 3 bay leaves
- 2 tablespoons fresh Mexican or Peruvian Oregano
- 1 tablespoon fresh thyme
- 8 cups water or vegetable stock
- 1 zucchini diced
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
Instructions
- To prepare the soup: Place the diced onion, bell pepper, and sweet potato into a large pot. Cover and cook over medium heat, 8-10 minutes, until the onions are translucent. If the vegetables start to brown, reduce the heat, and add a splash of water.
- Shuck the corn and remove as much of the silks as you can. Cut each ear into 1-2 inch rounds.
- Once the vegetables in the pot are done sweating, add the corn, bay leaves, oregano, bay leaves, and 8 cups of water or vegetable stock. Cover, bring to a boil, and reduce to a simmer. Simmer over medium-low heat until the sweet potato is tender, about 15-20 minutes.
- While the soup simmers, dice the zucchini into bite-sized pieces.
- Add the diced zucchini, and cook 2 more minutes, just until the zucchini is tender. Then, turn off the heat, season with salt and pepper, and serve.
- Enjoy a big bowl with a ray of sunshine.
Notes
Nutrition Facts
Serving size: 1/6 of a recipe (about 2 cups)
Calories 81.77
Calories From Fat (8%) 6.53
% Daily Value
- Total Fat 0.77g 1%
- Saturated Fat 0.14g <1%
- Cholesterol 0mg 0%
- Sodium 129.89mg 5%
- Potassium 370.84mg 11%
- Total Carbohydrates 18.07g 6%
- Fiber 3.21g 13%
- Sugar 4.9g
- Protein 2.8g 6%
- Calcium 37.7mg 4%
- Iron 40.06mg 223%
- Vitamin A 3807.67IU 76%
- Vitamin C 0.02mg <1%
Shopping and Gear List
- Classic Provisions Spices Oregano, Mexican Whole
- 2-Ounce Premium Whole Bay Leaves
- Edward & Sons Garden Veggie Bouillon Cubes
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