Easy Sweetcorn Soup Recipe (aka Sunshine Soup)

Easy sweetcorn soup recipe

An easy sweetcorn soup that can be made with either fresh or frozen sweetcorn. This deliciously sweet and creamy soup can be eaten hot or cold, and served as a starter before dinner, or for lunch with a salad, fresh bread, or by itself. Pictured here with my yeast-free spelt bread.

Easy Sweetcorn Soup Recipe


Sweetcorn – a super-appetising, low cost veggie that is low in calories (if you're concerned about this). Along with B vitamins, beta-carotene for vitamin A and soluble fibre, sweetcorn contains a phytochemical called ferulic acid, which exhibits a wide range of therapeutic effects because of its strong antioxidant activity.

Yellow pepper – is also sweet-tasting. Bell peppers are a fruit well known for their high content in bioactive compounds (vitamins and phytochemicals), and strong antioxidant capacity. They are also among the most popular of fresh vegetables worldwide due to their combination of colour, flavour and nutritional value.

Carrots – are also sweet tasting and contain a lot of beta-carotene which when consumed is converted into vitamin A in the body.

Raw Feta cheese (optional extra) - a delicious, savoury protein addition. Made from sheep or goat milk (often combined), feta cheese is a nutrient-rich food. It's easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is great if you're sensitive to dairy products.

Another good thing about feta cheese is that it provides you with helpful probiotics. Probiotics are the bacteria that line your gut to help keep it healthy. This is something that we cover on my Gut Health plan.

Red onion – mild and again has quite a sweet flavour.

Garlic – for a sharp and spicy kick. Plus, it’s well-known that garlic has antibacterial and antiviral properties.

Fresh Parsley (curly or flat leaf) garnish - its naturally bitter taste helps to balance out the soup's predominantly sweet flavour.

How to make this easy sweetcorn soup recipe (in 25 minutes!)

Servings: 3     Prep time: 10 minutes  Total time: 25 minutes


  • 3 large sweetcorn husks (if you’re using fresh), or 600g frozen sweetcorn
  • 1 small red onion (peeled)
  • 1 yellow bell pepper
  • 1 clove garlic
  • 1 small carrot (peeled if non-organic)
  • 1 tablespoon extra virgin olive oil
  • 1 litre vegetable stock
  • Few sprigs of fresh parsley (use dried if no fresh to hand)
  • Raw feta cheese - few chunks (optional)
  • Salt & pepper to taste


1. For fresh sweetcorn husks - remove the leaves and outer covering of the husks. Next, cut the end off the bottom of the husk, to provide a flat base to place the husk on the underside (bottom) of a small bowl, which needs to sit inside a large mixing bowl. This adds stability and avoids creating a mess. Then using a sharp knife slice down the side of the husk to remove the kernels, which will automatically fall into the large bowl.

2. Cook the sweetcorn in a pan of hot water for a few minutes while you chop the yellow pepper, carrot and red onion into small pieces, and crush the garlic clove.

3. Heat a medium / large soup pan over a medium heat. Add the olive oil and swirl around the pan.

4. Put the yellow pepper, red onion and carrot, plus most of the sweetcorn (except a couple of handfuls which will be used to garnish the soup when served) into the soup pan. Cook for a few minutes until the red onion starts to soften.

5. Add the garlic and cook for another minute.

6. Pour in the vegetable stock and stir. Add salt and pepper. Bring to a boil then cover and reduce to a simmer for 5 minutes.

7. Transfer the soup to a blender, or use a stick blender in the soup pan to blend until smooth. Add the remaining sweetcorn.

8. Serve hot, or if enjoying cold allow the soup to cool and place it in the fridge until you're ready to eat.

9. Once served, add the optional chunks of feta cheese and parsley.

This easy sweetcorn soup can also be frozen.



Tag @nicolamonson on Instagram

Leave a Comment

Meet Nicola - blog posts

Meet Nicola

Hi, I'm an Integrative Nutrition Health Coach, Pain & Stress Management Therapist, and Certified Functional Medicine Practitioner.

I help people elevate their mind and body health by addressing diet, nutrition and lifestyle symptoms. Let's work together to optimize how you feel and function.

Gut Health Plan

Gut Health Plan

90 Days of healing to optimise your gut function. Improving your gut health isn't just beneficial for digestive complaints. Did you know that 60 - 80% of your immune system and 90% of your feel-good hormone serotonin, resides in your gut?