Kate Allinson & Kay Featherstone
Kate & Kay’s Mexican Street Corn Soup
Kate Allinson & Kay Featherstone
Prep time: 10 mins
Cook time: 25 mins
Low-calorie cooking spray
1 onion, peeled and diced
1 medium red pepper, deseeded and diced
1 green chilli, deseeded and chopped
2 garlic cloves, peeled and crushed
1 medium potato, peeled and diced
1 tsp chilli powder
2 x 200g tins sweetcorn, drained
500ml vegetable stock (1 vegetable stock cube dissolved in 500ml boiling water)
Juice of 1 lime
Sea salt and freshly ground black pepper
65g reduced-fat feta cheese
10g fresh coriander, chopped, to serve
To accompany (optional):
4 x 60g wholemeal bread rolls (+ 152 kcal per roll)
Veg Portions / Serving: 1
Recipes are from Pinch of Nom Quick & Easy by Kate Allinson and Kay Featherstone which is available to buy now
Inspired by the traditional Mexican street food, elate, this Mexican Street Corn Soup has all of the flavours of the grilled corn dish in a creamy and spicy soup. Topped with crumbled reduced-fat feta cheese, this recipe is low on calories but packs a flavour punch!
Spray a large saucepan with low-calorie cooking spray and place over a medium heat. Fry the onion, red pepper, green chilli and garlic for 5 minutes until soft.
Add the potato, chilli powder, 350g of sweetcorn, stock and lime juice. Bring to the boil and then turn down the heat, cover and simmer for 20 minutes, until the potato is soft.
Add 50g of the reduced-fat feta, then use a stick blender or food processor to blitz the soup until smooth.
Add the remainder of the sweetcorn and season to taste with salt and pepper. Serve with the remaining feta cheese and a sprinkling of coriander on top. (You can cool and freeze the soup for another day, leaving off the garnish till you’re ready to defrost and reheat.)
Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.
Kids in the kitchen
Get the soup cooking, then let the kids help with the final touches by adding the feta, helping you blitz the soup until smooth and adding the toppings.
While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.
Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.
The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.