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Sweet Corn Miso Lentil Soup | Yup, it's Vegan

Sweet Corn Miso Lentil Soup

A creamy, satisfying miso lentil soup infused with the flavors of summer sweet corn.

Course dinner, Soup
Cuisine dairy-free, gluten-free, vegan, vegetarian
Keyword lentil sweet corn miso soup, miso lentil stew
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Total Yield 6 servings
Calories Per Serving 409 kcal
Author Yup, it's Vegan

Ingredients

For the pan-roasted zucchini and sweet corn:

  • 1/2 tbsp olive oil
  • 3 ears corn kernels removed from the cob
  • 2 zucchini diced
  • salt and pepper
  • freshly-squeezed lemon juice (lime juice also works)

For the miso lentil soup:

  • 1 tbsp olive oil
  • 1 white onion thinly sliced
  • 3 cloves garlic minced
  • 1/4 cup dry white wine (optional)
  • 7 cups low-sodium vegetable broth
  • 1 and 1/2 cups green or brown lentils rinsed and drained
  • 6 tbsp white or yellow miso
  • 3 tbsp almond butter
  • salt and pepper to taste
  • chopped fresh tarragon (optional, for serving) (or use other herbs like basil or parsley)

Instructions

For the miso lentil soup:

  1. Note: I recommend slicing up the corn kernels before starting the soup, just because then you can stick the corn cobs into the lentils while they cook for even more flavor! Waste not, want not.

  2. In a stock pot, warm the olive oil over medium heat. Add the sliced onion. Cook the onion, stirring occasionally, for about 10 minutes or until nicely browned.

  3. Add the garlic and a sprinkle of salt, and cook for about 1 minute until fragrant. Add the white wine and stir, scraping any onion-y bits from the bottom of the pan. Add the vegetable broth and bring to a boil. Stir in the lentils, and the leftover corn cobs if using; reduce to a steady simmer and cover the pan. Cook for about 20 minutes, stirring occasionally, until the lentils are tender. (In the meantime, you can make the corn and zucchini mixture).

  4. Reduce the heat to low and uncover the pan. (If you desire a thicker soup, add more broth now). Stir in the miso and almond butter. You may need to mash up the miso with your stirring utensil in order to incorporate it smoothly into the lentils. Cook just until everything is hot, and season to taste with salt and pepper.

For the pan-fried sweet corn and zucchini:

  1. In a wide skillet, heat the olive oil over medium heat. Add the corn kernels with a pinch of salt and pepper, and stir. Add the zucchini and stir well. Cook for about 5-7 minutes, stirring occasionally, until the corn and zucchini are crisp-tender. Season to taste with salt, pepper, and a squeeze of fresh lemon.

  2. Serve the miso lentil soup and sauteed sweet corn mixture together in a bowl, topped with fresh herbs if desired.

Recipe Notes

SOY-FREE: If you can get your hands on chickpea miso simply substitute it for the regular miso.

NUT-FREE: I imagine this might be tasty made with unsweetened sunflower seed butter! If you can have nuts but not almonds, try roasted cashew butter.

GRAIN-FREE: I adore the sweet summer corn in this dish, but for a grain-free version I suggest using finely-chopped cauliflower instead.

LEFTOVERS: This dish keeps well for up to 5 days in the fridge and reheats beautifully, with a splash of water added if needed to loosen up the mixture.

Nutrition facts include the veggie saute.

Nutrition Facts
Sweet Corn Miso Lentil Soup
Amount Per Serving (1 sixth recipe)
Calories 409 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 453mg 19%
Potassium 824mg 24%
Total Carbohydrates 59g 20%
Dietary Fiber 19g 76%
Sugars 11g
Protein 20g 40%
Vitamin A 16%
Vitamin C 22%
Calcium 8%
Iron 26%
* Percent Daily Values are based on a 2000 calorie diet.