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Cajun-Style Corn Soup
30 min prep time
80 min cook time
12servings
Recipe by
Fabiola Demps Gaines, RD, LD and Roniece Weaver, MS, RD, LD
Source
The New Soul Food Cookbook for People with Diabetes, 3rd Edition
Photo by
Mark Taulbee
How to Make Cajun-Style Corn Soup
Letting this soup simmer for an hour creates a thick, rich soup, perfect for a cold day. It's well worth the wait!
30 min prep time
80 min cook time
12servings
1 cup
Print Recipe >
Step-By-Step Instructions:
-
Heat the oil in a large soup pot and saute the onion, green onion, bell pepper, and garlic until tender. Add the flour and cook, stirring constantly, until bubbly.
-
Add the water, chicken, diced tomatoes and juice, fresh tomatoes, tomato paste, salt, and pepper.
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Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.
-
Reduce the heat to low and simmer, uncovered, for 1 hour, stirring occasionally.
Nutrition facts
12 Servings
-
Serving Size
1 cup
- Amount per serving Calories 220
- % Daily value*
-
Total Fat
7g
9%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 60mg 20%
- Sodium 430mg 19%
-
Total Carbohydrate
24g
9%
- Dietary Fiber 4g 14%
- Total Sugars 6g
- Added Sugars 0g 0%
- Protein 19g
- Potassium 630mg 13%
Ingredients
canola oil
1 tbsp
onion(s) (chopped)
1 1/2 cup
green onion (scallion) (sliced)
5 stalks
green bell pepper (chopped)
1 whole
garlic (chopped)
2 clove
all-purpose flour
1/2 cup
water
5 cup
boneless, skinless chicken thighs (chopped)
4 thighs, ~1 pound
canned diced tomatoes
1 (14.5 oz) can
fresh tomatoes (chopped)
2 cup
no-salt-added tomato paste
6 oz
salt
1/8 tsp
black pepper
1/8 tsp
reduced fat turkey sausage crumbles (cooked)
12 oz
frozen corn
32 oz
lean cooked ham (chopped)
4 oz
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