- 2 cups corn kernels
- 2 tsp vegetable oil, divided
- 1 cup chopped onion
- 1 clove garlic, minced
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1 tsp chili powder
- 1 cup chopped celery
- 1 cup chopped carrot
- 2 cups peeled and diced potato
- 1 bay leaf
- 2 cups reduced-sodium vegetable broth
- 1 (14.5 oz) can fire-roasted tomates
- 1 1/2 cups low-fat milk
- Salt and freshly ground pepper
- Chopped fresh flat-leaf parsley, for garnish
Preheat oven to 400°. Toss corn kernels in 1 teaspoon oil and spread evenly on a baking sheet. Roast 5-10 minutes until lightly roasted.
Meanwhile, in a medium saucepan over medium heat, cook onions in remaining oil, about 4 minutes. Add garlic, smoked paprika, cumin and chile powder and continue to cook until onion is translucent.
Add celery, carrots, potatoes, bay leaf and broth and bring to a simmer. Cover and cook 20 minutes. Remove bay leaf and puree 2 cups soup in a blender or immersion blender.
Return pureed portion to pot. Stir in tomatoes, corn and milk. Return to heat and cook for 5 minutes. Season to taste with salt and pepper. Garnish with parsley.
Nutrition per serving: 270 calories; 4.5g total fat (1g saturated); 200mg sodium; 49g carbohydrates; 8g dietary fiber; 16g sugar (0g added sugar); 9g protein