Skip to main content

Sopa de Elote (Mexican Corn Soup) Recipe

Contributors: Linda Ferber, MS

Published: January 24, 2016

Sopa De Elote Mexican Corn Soup Recipe
Rebecca Clyde MS, RDN, CD

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


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


Before you begin: Wash your hands.

  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.

Two pounds of frozen corn kernels or about 10 ears of fresh corn will yield 5 cups.

Nutrition Information

Serving size: 1 cup
Serves 4

Calories: 200; Total Fat: 6g; Saturated Fat: 2g; Cholesterol: 10mg; Sodium: 330mg; Total Carbohydrate: 33g; Dietary Fiber: 4g; Protein: 8g.

Freshly Picked

Farm salmon fishing in Norway is an example of aquaculture.

Food Security and Sustainability

Dive into Aquaculture: A Sustainable Seafood System

Read the Full Story

Find a Nutrition Expert

Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!