Hearty Corn, Cauliflower, and Crab Soup

The dynamic duo of crab and Greek yogurt boosts protein content, while corn provides niacin, which generates the energy you need to crush it in the gym.

Hearty Corn, Cauliflower, And Crab Soup
Brian Klutch

Nutritional info per serving

343 calories, 28g protein, 28g carbs, 15g fat

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Prep time

5 min.

Cook time

20 min.

  • 3 cups frozen corn kernels
  • 1 tbsp canola oil
  • 1 yellow onion, chopped
  • ½ tsp salt
  • 2 garlic cloves, minced
  • 1 tsp cumin powder
  • ½ tsp chili powder
  • 2 cups vegetable broth
  • 3 cups frozen cauliflower florets
  • 1 cup plain Greek yogurt
  • Juice of ½ lemon
  • 4 tbsp prepared pesto
  • 12 oz fresh lump crabmeat

Thaw 1 cup corn kernels; set aside.

Heat oil in a large saucepan over medium heat. Add onion and salt; heat for 5 minutes, or until onion is soft and darkened. Add garlic, cumin, and chili powder; heat for 30 seconds. Add broth, 2 cups corn, and cauliflower. Bring to a boil, reduce heat to medium-low, and simmer for 10 minutes.

Place soup in a blender with yogurt and lemon juice; blend until smooth.

Divide soup among 4 bowls and top each with 1 tbsp pesto, ¼ cup thawed corn, and 3 oz crab.