Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Sweet Summer Corn Soup with Cayenne Pepper and Paprika

The sweet corn is the secret to this creamy soup. And warming spices such as Cayenne pepper and ground paprika round off this delicious dish.


63% 81/11/08 
Ω-6 (LA, 4.6g) : Ω-3 (ALA, 0.3g) = 14:1

Ingredients (for servings, )


  • hand-held blender / immersion blender or blender
  • mortar
  • skillet (frying pan)
  • stove
  • saucepan
  • oven

Type of preparation

  • cook
  • fry
  • chop or grind
  • dry roast
  • season to taste
  • sauté
  • purée
  • remove the skin


  1. For the corn on the cob
    Heat the stock in a large pot until it comes to a boil and then reduce to a simmer. While it’s heating, cut off the corn kernels from the cobs (cutting in a large salad bowl helps keep the kernels from flying all over). For 8 servings, you should have about 4½ cups (680 g) of kernels. Place all of the cobs in the stockpot and simmer covered for at least 20 minutes.

    The original recipe calls for vegetable broth. We have deliberately listed vegetable stock instead to keep the salt content of this dish low. Read more under Notes about recipe.

  2. For the remaining ingredients
    In the meantime, prepare the remaining ingredients. Peel and dice the onions. Wash and cut the celery into thin rings. Chop the thyme and wash and cube the potatoes. Heat the oil in a large skillet over medium heat. Sauté the onions for 3 minutes. Add the celery and thyme and sauté for another 4 minutes. Turn off the heat.

    The authors specify that you should use large onions and waxy potatoes.

  3. Remove the cobs from the stockpot with tongs and place them on a plate to cool. Grind the coriander seed using the mortar and pestle and then add to the pot along with the sautéed vegetables, potatoes, salt, ground paprika, pepper, and cayenne pepper. Simmer, covered, for 25 minutes, stirring occasionally.

    The original recipe calls for 1 teaspoon salt. It is best to salt as needed and try to keep the salt content as low as possible. The authors recommended using 1 large pinch of cayenne pepper, which we have listed as ¼ tsp. However, you might start out by first using a pinch and then adding more to taste.

  4. Meanwhile, when the cooked cobs are cool enough to handle, take a sturdy knife and scrape down the sides of the cobs to collect the remainder of the kernels. This should yield about 1 cup (150 g) of kernel bits.

  5. After the soup has cooked for 25 minutes, stir in the soymilk, corn kernels, and corn kernel bits. Simmer for 3 minutes. Purée just under 1 liter of the soup using an immersion blender or in a blender. If you use a blender, after blending return the soup to the pot and heat until it returns to a simmer, stirring frequently.

  6. For the grilled bell pepper
    While the soup simmers, hold the whole bell pepper with metal tongs over an open flame on the stovetop. Turn frequently until the skin is charred all the way around. Place on a plate and let cool. Using a clean dishcloth, rub off the charred skin. Remove the stem and seeds and cut the flesh into a fine dice. Set aside.

    If you don’t have an open flame or grill, you can roast the bell pepper in the oven until the skin turns dark.

  7. Garnish and serving
    Chop the parsley. Turn off the heat for the soup and stir in the parsley. Season with salt and pepper. Ladle the soup into bowls and garnish each one with some of the red bell pepper. Serve immediately.

    Since we use unsalted vegetable stock instead of vegetable broth for this recipe, it might be that you need to salt your own soup a bit more. But try to use as little as possible. You can read more about the topic of salt under Notes about recipe.

Nutritional Information per person Convert per 100g
2000 kcal
Energy801 kcal40.0%
Fat/Lipids16 g22.3%
Saturated Fats2.1 g10.6%
Carbohydrates (inc.dietary fiber)153 g56.6%
Sugars7.0 g7.8%
Fiber18 g70.8%
Protein/Albumin21 g41.0%
Cooking Salt (Na:199.3 mg)506 mg21.1%
A serving is 678g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin B6 (pyridoxine) 1.5 mg105.0%
ProtLeucine (Leu, L) 2.2 g90.0%
ProtThreonine (Thr, T) 0.76 g82.0%
MinCopper, Cu 0.79 mg79.0%
VitVitamin K 56 µg75.0%
VitThiamine (vitamin B1) 0.80 mg73.0%
ElemMagnesium, Mg 269 mg72.0%
ElemPhosphorus, P 488 mg70.0%
MinManganese, Mn 1.3 mg66.0%
ProtTryptophan (Trp, W) 0.16 g65.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 4.6 g46.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.33 g16.0%

Essential amino acids per person 2000 kcal
Leucine (Leu, L) 2.2 g90.0%
Threonine (Thr, T) 0.76 g82.0%
Tryptophan (Trp, W) 0.16 g65.0%
Phenylalanine (Phe, F) 0.94 g61.0%
Valine (Val, V) 0.98 g61.0%
Isoleucine (Ile, I) 0.71 g57.0%
Methionine (Met, M) 0.38 g41.0%
Lysine (Lys, K) 0.64 g35.0%

Essential macroelements (macronutrients) per person 2000 kcal
Magnesium, Mg 269 mg72.0%
Phosphorus, P 488 mg70.0%
Potassium, K 1'237 mg62.0%
Sodium, Na 199 mg25.0%
Calcium, Ca 91 mg11.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.79 mg79.0%
Manganese, Mn 1.3 mg66.0%
Selenium, Se 29 µg53.0%
Iron, Fe 6.5 mg47.0%
Zinc, Zn 4.4 mg44.0%
Iod, I (Jod, J) 6.9 µg5.0%
Fluorine, F 127 µg4.0%
Notes about recipe

The sweet corn is the secret to this creamy soup. And warming spices such as Cayenne pepper and ground paprika round off this delicious dish.

Differences between broth and stock: In cooking, there are several differences between broth and stock. Broth can be used as an ingredient or served as a dish on its own whereas stock has been boiled down, concentrated, and isn’t salted and is therefore only suited as an ingredient in cooking. However, when more concentrated, stock can have a very intense flavor. For health reasons, we have chosen the variety that is lower in salt. If you would like additional information about this topic, please see our detailed book review of the book “Salt Sugar Fat” by Michael Moss.

Corn: Corn is a plant that is in the family of grasses (Poaceae). It originated in Mexico and there are over 50,000 different varieties that vary in color, shape, and size. Fresh sweet corn is great eaten raw. However, corn on the cob also tastes delicious cooked or grilled. In addition, dried corn kernels are coarsely ground to make cornmeal. The sugar in sweet corn varieties does not change into starch when the corn matures as the gene for this process is not present. When they are ripe, the kernels decrease in size and as a result, sweet corn is usually harvested before the maturation process is complete. Corn consists primarily of carbohydrates. In addition, it contains a number of minerals, vitamins, and essential and semi-essential amino acids.

Celery: Pascal celery (green stalk celery) is a common variety of celery in the Apiaceae family (celery, carrot, or parsley family). Fresh celery stalks are pale white to yellow or light green in color. Essential oils are present in all parts of this plant, and the phthalides the oils contain give celery its typical aroma. Eating raw celery can cause certain people to have an allergic reaction (more under “Tips”).

Thyme: Thyme (Thymus vulgaris) is a plant in the Thymus genus and in the mint or deadnettle family (Lamiaceae). Thyme is a frequently used culinary spice that is often found fresh or dried in soups and stews. The essential oil in thyme has been shown to be effective in treating catarrh of the upper respiratory passages as well as colds and bronchitis. It also has proven antibacterial and antiviral effects.


Purchasing and preparing celery: When bent, fresh celery stalks will break immediately. Celery stalks that have been stored too long can be bent without breaking. Smaller stalks can be rinsed and then used whereas larger stalks taste better when they are peeled first.

Celery allergies: If you are preparing this dish for guests, it is a good idea to find out about possible food allergies in advance. Although not as well known, celery allergies are widespread in Central Europe. In Switzerland, for example, apples, walnuts, celery, and carrots are the most frequent allergens. Those with a celery allergy also need to avoid any products that contain celery, including celery salt (aha! Swiss Allergy Centre).
In regards to the celery-carrot-mugwort-spice syndrome, the allergic reaction to celery is a result of cross-reactivity. In such cases, the immune system of the infected person cannot differentiate between the celery and carrot antigens because of the similarities their surface structures have with mugwort. This can cause an allergic reaction.

Alternate preparation

Herbs: You can use dried herbs in place of fresh.

Sweet pointed peppers: If you are using red pointed peppers, it will be very easy to remove the skin after grilling.

Vegetable stock: Instead of using preprepared stock, you can also make your own. The following link will bring you to our recipe: Vegan Stock.