By Mayo Clinic Staff

Dietitian's tip:

Roasting corn develops its natural sugars and creates a caramelized flavor. If you don't have jalapenos, you can use 1/2 teaspoon of cayenne pepper instead.

Number of servings

Serves 12

Ingredients

  1. 4 cups corn kernels
  2. 1 1/2 tablespoons olive oil
  3. 3 cups chopped onion
  4. 2 cups chopped carrots
  5. 2 cups chopped celery
  6. 2 teaspoons chopped garlic
  7. 1/4 cup all-purpose flour
  8. 1 teaspoon cumin
  9. 6 cups vegetable stock
  10. 2 jalapeno peppers, minced
  11. 1 1/2 cups half-and-half
  12. 1 teaspoon salt
  13. 1/8 teaspoon white pepper
  14. 1 tablespoon chopped parsley

Directions

Heat oven to 500 F. Place the corn kernels on a baking sheet. Roast in the oven until they begin to caramelize, about 8 minutes.

In a large soup pot, heat the oil over medium-high heat. Add the onion, carrots, celery and garlic, stirring constantly. Cook until the vegetables are soft and tender, about 5 minutes. Reduce heat and stir in the corn, flour and cumin. Mix until the flour is evenly dispersed.

Add the vegetable stock and jalapenos and let simmer for about 30 minutes. Stir in half-and-half, salt, pepper and parsley. Remove from heat and serve.

Nutritional analysis per serving

Serving size :8 ounces

  • Calories 119
  • Total fat 5 g
  • Saturated fat 2 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol 9 mg
  • Sodium 184 mg
  • Total carbohydrate 17 g
  • Dietary fiber 2 g
  • Total sugars 5 g
  • Protein 3 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

May 14, 2016