Corn Bell Pepper Soup

Corn Bell Pepper Soup

Bell peppers, onions and tomatoes are sautéed sweet and seasoned with fresh garlic, ginger and red pepper flakes. Fresh cilantro and opal basil are stirred in just before serving to add an herbal hue to this spicy spin on cream of corn soup. This recipe comes to us from Gyan Gupta.

Serves 8

  • 1 tablespoon canola oil
  • 1/2 cup bell peppers, chopped
  • 1/2 cup onions, chopped
  • 1 tomato, chopped
  • 3 cloves garlic, crushed
  • 2 teaspoons fresh ginger, minced
  • 1 teaspoon red pepper flakes
  • 1 small tomato, chopped
  • 2 15 ounce cans cream of corn soup
  • 30 ounces low sodium vegetable stock
  • 1 tablespoon cilantro, chopped
  • 1 tablespoon opal basil, cut into chiffonade
  • toasted sesame oil, for garnish*


Place the canola oil in a 4 quart soup pot over medium-high heat. Add the chopped bell peppers and sauté for 3-4 minutes, or until the peppers begin to soften.

Add the onion and tomatoes to the pot and sauté for 3-4 minutes more, or until the onion begins to soften. Season with the garlic, red pepper flakes and ginger and cook for 1-2 minutes more, or all the vegetables are soft and the garlic is fragrant.

Pour the corn soup and vegetable broth into the pot. Stir well and bring to a boil. Reduce heat to low, cover the pot and simmer for about 20 minutes. Taste and adjust the seasoning with salt and pepper, if desired.

Remove the pot from heat and stir in the cilantro and basil. Divide into 8 bowls, drizzle with toasted sesame oil, if desired, and enjoy!

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Nutrition Information

Corn Bell Pepper Soup

Servings per Recipe: 8

Amount per Serving

Calories:  110.4

Calories from Fat:  57.5

Total Fat:  6.4g

Saturated Fat:  1.5g

Cholesterol:  6mg

Sodium:  304.9mg

Carbohydrates:  3g

Dietary Fiber:  .7g

Protein:  3.2g

Sugars:  4.1g

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