Creamy Golden Corn Soup


I’m so excited to announce today’s release of Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Flax, Hemp, Quinoa and Amaranth, by my friend Kim Lutz. To celebrate, and offer a taste of her new cookbook, Kim is sharing her golden corn soup recipe with us. It is naturally low-fat, vegan, gluten-free, and wonderfully nourishing for those of us on the dairy-free diet.

Creamy Golden Corn Soup - dairy-free, vegan recipe from Superseeds!

Super Seeds - The Complete Guide to Cooking with Power-Packed Chia, Flax, Hemp, Quinoa & Amaranth by Kim LutzSuper Seeds is filled with 75 convenient and versatile recipes, including muffins, breads, salads, soups, and desserts, in addition to nutritional information and everyday advice for getting the most out of these nutrient-dense seeds.

Throughout Super Seeds, Kim also shares tidbits about the ingredients used, such as the amaranth in this golden corn soup:

Amaranth’s vibrant colors and hardy disposition make it an excellent addition to home gardens, and it can be planted for decoration or eating. Varieties have either blonde or black seeds. Blonde seeds are preferred in cooked dishes, however, because black seeds can make for gritty eating. Some amaranth varieties have wonderfully evocative names like Elephant Head, Love Lies Bleeding, and Golden Giant.

Creamy Golden Corn Soup - dairy-free, vegan recipe from Superseeds!

Special Diet Notes: Creamy Golden Corn Soup

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, vegan / plant-based, vegetarian, and generally top food allergy-friendly.

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Creamy Golden Corn Soup
Prep time
Cook time
Total time
Using an immersion blender in your soup pot makes this recipe one of the easiest comfort foods you can whip up. For an even silkier texture, puree it in batches in a standard blender. This soup’s golden color brings a ray of sunshine (and vitamins A and C) into even the rainiest day! You can dress up this pretty soup with a simple garnish, such as a sprig or two of fresh thyme.
Serves: 8 servings
  • 4 cups corn kernels, divided
  • 2 carrots, peeled and cut into medium dice (approximately 1 cup)
  • 1 small sweet potato, peeled and cut into medium dice (approximately 1 cup)
  • 1 small or large yellow bell pepper, cut into medium dice (approximately 1 cup)
  • 1 onion, cut into medium dice (approx. 1 cup)
  • 1 cup dry amaranth
  • 8 cups water
  • 1 teaspoon salt
  • 1 teaspoon dried thyme or a few fresh thyme sprigs
  1. In a large soup pot, combine 2 cups of corn with the balance of (remaining) ingredients.
  2. Bring to a boil.
  3. Reduce heat and simmer for 45 minutes.
  4. Blend mixture to a creamy consistency.
  5. Add in remaining corn and reheat.
This recipe is reprinted with permission from Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Quinoa, Flax, Hemp & Amaranth © 2014 by Kim Lutz, Sterling Publishing Co. Photography by Bill Milne.

About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.


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  4. What a delicious looking soup! I’ve never cooked with (or eaten) amaranth, so it would be a great introduction to that grain. thanks for the explanation about blonde and black seeds – when I look at a grain variety I don’t know, I’m often confused if it’s not the color I’m expecting.

      • I don’t have any experience with millet but I can’t have amaranth right now. Can I do an even substitute with millet instead of amaranth? Thanks!

  5. “Love Lies Bleeding” certainly is an evocative name for amaranth! I’m guessing that’s what gives it the creamy texture? I imagine the starch in the corn helps, too. But it’s always fascinating to find out how many non-dairy ingredients can make a soup (or any dish) taste “creamy”.

    • Yes, quite a contradiction from “Elephant Head”! Indeed, the amaranth and the corn itself give it the creamy consistency. I work with dairy-free options every day, and I’m still amazed at how many foods can be made creamy!

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