Making soup at home allows you to cut sodium per serving in half compared to some canned soups. By using broth or stock with fresh vegetables, you can keep your meal low in calories and fat but full of fiber and plant nutrients. This recipe uses a base of blended roasted red peppers combined with bites of fresh sweet corn and Mexican spices.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

• 1 tbsp olive oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1 jalapeno, seeds, and ribs removed, chopped (optional)
• 1 jar (12 oz.) roasted red peppers, rinsed, drained, and chopped
• ½ tsp ground cumin
• ½ tsp chili powder
• ½ tsp dried oregano
• 4 cups no-salt-added chicken or vegetable stock
• Kernels from 2 ears of corn
• ¼ tsp salt
• ¼ tsp ground black pepper

Directions

1. In a medium soup pot, heat the olive oil over medium-high. Add the onion, garlic, and jalapeno (if using) and cook for 3 minutes. Add the red peppers and cook for 1 minute. Add the cumin, chili powder, and oregano. Cook for one more minute.
2. Add the stock and bring the soup to a boil. Reduce the heat and simmer, partially covered, for 5 minutes. Remove from the heat.
3. Use an immersion blender to puree the soup. You can also transfer the soup to a blender, puree, and return the soup to the pot.
4. Add the corn to the pureed soup and turn the heat to medium. Cook for 3 minutes. Stir in the salt and black pepper, and serve.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.