– vegan – gluten free – grain free – oil free – refined sugar free –
Delicious and easy healthy vegan cream corn – perfect for holidays or an easy weekday side dish.
A medium-large pot
A blender or food processor
See below for a breakdown of nutritional information and substitutions.
Easy Vegan Cream Corn
Vita Pura Health
Yields 4 servings
Deliciously vegan, gluten free, refined sugar free and oil free cream corn.
5 minPrep Time
15 minCook Time
20 minTotal Time
- 6 cups (32 oz.) fresh or frozen corn
- 2/3 cup plain nondairy milk (I used oat milk)
- 1/3 cup sweet onion, roughly chopped
- 3 cloves fresh garlic
- 2 tsp dry herbs of choice (I used oregano, parsley and thyme)
- 1/2 tsp black pepper
- 1 tsp sea salt
- Begin by heating all the corn in your pot on medium heat. If the corn is sticking to the pot, add a couple tbsp of water. Stir occasionally. The corn should be warm, ideally ready to eat.
- Remove the corn from the heat so it doesn't continue to cook. In your blender or food processor, add 2 1/2 cups of your corn along with all the remaining ingredients. Blend long enough to combine all the ingredients but not much longer. You want there to be visible pieces of corn in the blender still.
- Pour the contents of the blender back into your pot on the stove. Transfer the pot back to the heat and bring to a temperature that's good to serve. Enjoy!
~ All substitutions are listed in the following text.
- Calories 184
- Total Fat: 2 g 3.08%
- Saturated Fat: 0 g 0%
- Cholesterol: 0 mg 0%
- Sodium: 521 mg 21.71%
- Potassium: 449 mg 12.83%
- Total Carbohydrate: 43 g %
- Sugar: 5 g
- Protein: 6 g
- Vitamin A: 8%
- Calcium: 14 mg 1.4%
- Iron: 1 mg 5.56%
Amount Per Serving
% Daily Value*
To make this easy cream corn, you will need:
- Fresh or frozen corn: one cup of corn has 4.2 grams of protein, about 19% of your daily recommended phosphorus, 15% of your potassium, 15% of your magnesium, 14% of your manganese, 13% of your zinc, 15% of your vitamin B3, 14% of your folate, 14% of your vitamin A and 13% of your vitamin B6.
- Plain nondairy milk: a great dairy-free alternative to cow’s milk since it has less calories and less sugar. Depending on your milk of choice, dairy-free milk is a great source of calcium and vitamin D. Be sure to buy unsweetened milk for this recipe to prevent added sugars. Any type of plant milk will work for this recipe (nut/oat/soy/hemp milk, etc.)
- Sweet onion: lack in nutrient density, but like many vegetables in the allium family, they contain sulfur compounds, a chemical already present in our bodies. Aside from leaving your eyes with a burning sensation, the sulfur compounds that assist in protein synthesis and the building of cell structures. Although onions are good both cooked and raw, raw onions have higher levels of sulfur compounds. Substitute: you can use any type of onion for this recipe.
- Fresh garlic cloves: like other vegetables in the allium family, garlic contains sulfur compounds (sulfites) that assist with protein synthesis and the building of cell structures. Substitutions: you can substitute 1 fresh garlic clove with 1/2 tsp garlic powder or 1 tsp mince garlic.
- Black pepper: a good source of antioxidants. One tablespoon of black pepper has 49% of your daily recommended manganese.
- Sea salt: a natural alternative to table salt, which is more heavily processed and contains additives.
- Dry herbs of choice (I used oregano, parsley and thyme): herbs are loaded with antibacterial, anti-inflammatory and antioxidant properties. Add fresh or dried herbs to your diet to ward off illness and cancer. Substitutions: you can replace each teaspoon of dried herbs with one tablespoon fresh herbs.