Courtesy of Paulina Cocina (adapted by Maite)

This comforting corn-based stew is inspired by traditional South American flavors, blending fresh corn, tender squash, and melted cheese into a rich, spoonable dish. Naturally sweet, savory, and deeply satisfying, it’s perfect as a cozy main course or a hearty side served straight from the pot.

Ingredients

• 6 fresh corn, kernels removed
• 2 scallions (green onions), finely sliced
• 1 red bell pepper, finely diced
• 1 yellow onion, finely chopped
• 1 small squash (such as pumpkin or butternut), cooked and mashed
• Fresh herbs, to taste (such as basil, parsley, or oregano)
• 14 oz (300 g) fresh cheese, cut into cubes (mozzarella or any cheese that melts well)
• Salt, to taste
• Black pepper, to taste
• Ground nutmeg, to taste
• Olive oil
• Milk, as needed (optional)

Instructions

1. Grate the corn kernels or blend them in a food processor until smooth and creamy. Set aside.
2. Cook the squash until tender, then mash into a smooth purée. Reserve.
3. Heat the olive oil in a large pot over medium heat. Add the chopped onion and red bell pepper and cook until the onion becomes translucent.
4. Stir in the sliced scallions. Season with salt and pepper, reduce heat to low, and cook gently for a few minutes.
5. Add the blended corn to the pot and cook for about 5 minutes, stirring frequently.
6. Mix in the squash purée, salt, pepper, nutmeg, and fresh herbs to taste.
7. Continue cooking over low heat until the mixture thickens, about 10 minutes. If it becomes too thick, add a splash of milk to loosen it.
8. Remove from heat and gently fold in the cubed fresh cheese, stirring until it begins to melt.
9. Serve warm in small bowls, garnished with extra fresh herbs.

Nutrition facts per serving (1 cup, 245 g, 8.6 oz):

Calories 297 kcal, Fat 16.2 g, Saturated Fat 6.9 g, Carbohydrates 27.7 g, Dietary Fiber 4.4 g, Sugars 6.1 g, Protein 12.3 g, Sodium 355 mg, Calcium 255 mg, Iron 1.1 mg, Potassium 490 mg, Vitamin C 16.0 mg.

Courtesy of realfoodwithaltitude.com

This tomato basil soup is rich, comforting, and full of bright flavor from roasted tomatoes and fresh basil. Roasting the fresh tomatoes and onions deepens the sweetness, and the milk (or alternative of your choice) makes the texture luxuriously smooth. 

Ingredients

• 4 beefsteak tomatoes (or other large tomatoes), quartered
• 20 oz cherry tomatoes
• 1 white onion, quartered
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1 tablespoon Italian seasoning
• 1 teaspoon dried parsley
• 1 tablespoon minced garlic
• 2 cups milk (or coconut milk or other plant-based milk for vegan alternative)
• ½ cup fresh basil leaves
• 2 teaspoons salt
• 2 teaspoons black pepper
• ¼ teaspoon red pepper flakes (optional for heat) 

Instructions

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper. Place the quartered beefsteak tomatoes, cherry tomatoes, and white onion on the sheet. Drizzle with olive oil and season with 1 teaspoon salt and 1 teaspoon pepper. Roast about 35 minutes, until soft and lightly caramelized. 
2. Transfer the roasted tomatoes and onion to a large pot. Add the remaining ingredients: vegetable broth, garlic, coconut milk (or alternative milk), Italian seasoning, dried parsley, red pepper flakes, fresh basil, salt, and pepper. 
3. While still warm, blend until the soup is smooth and creamy. 
4. Bring the mixture to a boil. 
5. Reduce heat and simmer about 10 minutes, letting the flavors meld and the soup thicken slightly. 
6. Taste and adjust seasonings as needed. Ladle into bowls and enjoy warm! 

Nutrition facts per serving (1 cup, 245 g or 8.6 oz):

Calories 89 kcal, Fat 4.4 g, Saturated Fat 1.3 g, Carbohydrates 10.5 g, Dietary Fiber 1.9 g, Sugars 6.7 g, Protein 3.2 g, Sodium 791 mg, Calcium 81 mg, Iron 0.6 mg, Potassium 409 mg, Vitamin C 18.7 mg.