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Sopa de Elote (Mexican Corn Soup)

by Linda Ferber, MS

Servings: 6 (1 cup Per Serving)
Prep Time: 40
Cook Time: 35
Nutrition Facts
Serving Size 1 cup
    
Amount per serving
Calories 200
% Daily Value*
Total Fat 6g 
 Saturated Fat 2g 
Cholesterol 10mg 
Sodium 330mg 
Total Carbohydrate 33g 
 Dietary Fiber 4g 
Protein 8g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Satisfying and delicious, this Sopa de Elote (Mexican Corn Soup), is filled with the authentic flavors of regional Mexican cooking. It's also economical!

Ingredients

  • vegetable oil cooking spray
  • 5 cups corn kernels, fresh or frozen
  • 6 cups reduced-salt chicken broth
  • 2 teaspoons olive oil, divided
  • 1 small onion, chopped
  • 1 medium-size clove garlic, chopped
  • 1 cup celery, chopped (2 ribs)
  • 1 large ripe tomato or 3 ripe roma tomatoes, chopped
  • 2 medium-size, fresh poblano chilis, seeded and cut into 2-by-¼-ich strips
  • ¼ cup chopped cilantro, divided
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ⅓ cup light sour cream

Directions

  1. Place the fresh or frozen corn in a 4-quart pot with the chicken broth. Bring to a boil over medium heat; reduce to a simmer and cook for 10 minutes. Remove 1 cup of the corn from the broth and reserve.
  2. Coat a nonstick skillet with the cooking spray and place over medium heat
  3. Add 1 teaspoon olive oil and sauté the onion, garlic and celery for 5 minutes until softened.
  4. Pureé the onion mixture, broth, corn and tomatoes in a blender until smooth. Add the pureé to the pot and cook for 5 minutes.
  5. Using the same nonstick skillet, sauté the chilis in the remaining teaspoon of oil for 5 minutes. Add to the pot along with the reserved corn. (The peppers will blacken and become soft).
  6. Add 2 tablespoons of cilantro and the salt and pepper to the soup; cook for 5 minutes.
  7. Remove from heat. Add ⅓ cup of light sour cream and blend well. Garnish each serving with 1 teaspoon of chopped cilantro and serve hot.

Variation: Substitute plain low-fat or nonfat yogurt for the light sour cream. Or make a nondairy version with your favorite vegetarian sour cream or yogurt.

Cooking Tip

Two pounds of frozen corn kernels or about 10 ears of fresh corn will yield 5 cups.
Rate this article:  Average 4.5 out of 5

About the author:

Linda K Ferber MS

Linda Ferber, MS


Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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