top of page


This is the perfect winter soup to warm the soul and make your house smell amazing! It tastes like it has been cooking all day when it really only takes an hour. It is full of veggies and has a serious depth of flavor from all of the seasonings and sweetness from the corn. Remember soups are the easiest thing to customize so feel free to add whatever root veggies you have on hand.



Makes 5-7 servings

Time: prep: 10 minutes | cooking: 50 minutes

* see note


for the soup:

3 cups frozen corn*

3 medium sweet potatoes, baked*

3/4 cup wild rice

2 small white potatoes, cubed

50 oz low sodium vegetable stock

3 small/ medium celery stalks, diced

3 small/ medium carrots, diced

1 white parsnip, diced

1 large yellow or white onion, diced

8 oz crimini mushrooms, diced

1 shallots, minced

3 cloves of garlic, minced

2 cups spinach

1 tsp dried thyme

1/2 tsp paprika

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp salt

for the cashew cream:

1 cup raw cashews

3 tbsp nutritional yeast

1/2 lemon's juice

1 tsp salt

1 tsp black pepper


Preheat oven to 400 F, pierce sweet potatoes with a fork and bake for 1 hour. (I highly recommend doing this ahead of time!) Remove the skins from the sweet potatoes and mash the insides with a fork till smooth.

Boil about 2 cups of water and pour over the cashews and let soak for 10-15 minutes.

On medium heat saute the onion, shallot, celery, carrots, parsnips, mushrooms and potato, until onion begins to get translucent.* Then add the garlic, paprika, salt, pepper, garlic powder, and onion powder and saute for a few more minutes.

Next add the vegetable stock, wild rice, and corn, stir to combine and bring to a boil, then let simmer for 2o minutes.

While you wait make the cashew cream by straining the cashews, then adding them to a blender with 1 3/4 cup water the nutritional yeast, lemon juice, salt, and black pepper. Blend till smooth, add 1 tbsp of water at a time if necessary.

Add the mashed sweet potato, cashew cream, and spinach to the pot and stir till well combined. Cook for another 10 minutes on low heat.

Serve with fresh arugula and sourdough croutons*.

Enjoy :)




Fresh corn would be great to use here but since it is out of season I like to use frozen which is just as good! Canned would work as well if that is all that you have access too.

Sweet Potatoes

I used 1 regular, orange and 2 white, Japanese sweet potatoes to give it a nice golden color. They both have very similar tastes so whichever you can find will work! I used ones that we had made the night before so this is a great way to use leftovers. As mentioned previously, I highly recommend baking them the night before to cut down on time. If you forget you can microwave them right before!

Sourdough Croutons

I love adding a crunchy element to this soup and these croutons are perfect! I cube up a few slices of bread and season with salt and pepper. If you have an air fryer you can use that or drizzle with 1-2 tbsp of olive oil and bake at 350 for about 15 minutes or until golden brown.


Follow Me on Instagram 


What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

bottom of page