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Looking for a warm, comforting soup that carries zero cooking oil and zero diet guilt? This oil-free corn and tomato soup is my go-to light broth for reset days when I want something gentle on the stomach and kind to my calorie count. Slow-simmered ripe tomato builds a bright, tangy base, sweet corn adds natural texture and subtle sweetness, and a touch of green pepper lifts the whole bowl with fresh, clean flavor. It’s entirely oil-free, comes together quickly, and feels satisfying without weighing you down at all.
Ingredients
- Sweet corn kernels
- Ripe tomatoes
- Green bell pepper
- Tomato paste
- Fine sea salt, to taste
- Pinch of chicken essence (optional, for umami depth)
Step-by-Step Instructions
- Prep the corn: Cook whole corn cobs until tender, then strip the kernels off with a knife. For convenience, you can also use pre-packaged fresh or frozen corn kernels directly.
- Build the tomato base: Peel and dice ripe tomatoes. Place them directly in a soup pot over low heat — no oil needed. Stir and simmer gently until the tomatoes break down completely and release their full juicy sweetness.
- Add liquid: Pour in clean water and bring to a rolling boil.
- Add vegetables: Toss in corn kernels and diced green pepper. Let the soup return to a simmer and cook for 3–4 minutes until the pepper reaches crisp-tender doneness.
- Season and finish: Stir in tomato paste — the more you add, the deeper and richer the tomato flavor will be. Finish with a light pinch of salt and a dash of chicken essence for subtle umami depth. Stir well and serve hot.
Corn Tomato Soup
Oil-free corn tomato soup recipe for weight loss. Bright tangy low-calorie broth with sweet corn, zero oil light diet soup ready in minutes
Ingredients
- Sweet corn kernels
- Ripe tomatoes
- Green bell pepper
- Tomato paste
- Fine sea salt
- Pinch of chicken essence
Instructions
- Prep the corn: Cook whole corn cobs until tender, then strip the kernels off with a knife. For convenience, you can also use pre-packaged fresh or frozen corn kernels directly.
- Build the tomato base: Peel and dice ripe tomatoes. Place them directly in a soup pot over low heat — no oil needed. Stir and simmer gently until the tomatoes break down completely and release their full juicy sweetness
- Add liquid: Pour in clean water and bring to a rolling boil
- Add vegetables: Toss in corn kernels and diced green pepper. Let the soup return to a simmer and cook for 3–4 minutes until the pepper reaches crisp-tender doneness
- Season and finish: Stir in tomato paste — the more you add, the deeper and richer the tomato flavor will be. Finish with a light pinch of salt and a dash of chicken essence for subtle umami depth. Stir well and serve hot
Notes
- Truly oil-free profile: This soup uses no cooking oil at all, relying entirely on the natural moisture and sweetness of tomatoes to build the base. It’s extremely low in calories and perfect for light dinners or midday snacks during weight loss.
- Easy tomato peeling trick: Score a small X on the bottom of each tomato, blanch in boiling water for 30 seconds, then shock in cold water. The skin will slide right off effortlessly.
- Flavor depth without extra calories: Tomato paste concentrates the tomato flavor without adding oil or heavy cream. Start with a small spoonful and adjust to taste.
- Make it heartier: Add a handful of cooked chickpeas or shirataki noodles for extra fiber and volume with barely any extra calories, turning the soup into a full light meal.
- Clean plant-based option: Omit chicken essence if you prefer a pure vegetable broth, or replace it with a pinch of nutritional yeast for savory depth.
