Nevertheless, a corn grown in Latvia is mainly used as an alternative energy source in the country, I would like to give you one great recipe for using corn as an energy source for your body.

Latitude of Latvia is the extreme northern point for growing corn, that is why we are not so strong in this culture. But the season of the vegetable is coming and very soon a market benches will be filled with fresh corn. Perhaps, mostly exported from outside of Latvia, but a good idea for a summer dish with a corn will come in useful.


Let me share a recipe for a very easy and light soup, that looks as festive as the sun in a bowl. Very refreshing on a hot day and great for serving for many guests to save your time on cooking. If you make a buffet, it can be served in glasses as a drink or put a spoon in a glass. It is so unpretentious, but incredibly vivid and tasty.

We used to eat corn in a cooked way and, in fact, corn is well known as unhealthy and low in nutrition vegetable. That’s partly a truth considering the way we used to grow it and cook it. In order to take all the best from corn, which is not as impressive as in many other veggies, I advise you to buy organic GMO-free corn, which shouldn’t be a problem in Latvia, if you buy Latvian grown one. And another point is to eat it raw in order to preserve its nutrition values. Thus, this recipe completely meets the guidance.

Corn is well known for it’s dietary properties being rich in fiber and low in fat and calories. Besides helping with weight loss, the insoluble fiber in corn feeds good bacteria in your gut, which helps your digestion system. Corn is loaded with two phytochemicals: lutein and zeaxanthin, that promote healthy vision. It is also high in a healthy amount of B vitamins, iron, protein and potassium.

COURSE: Lunch, Dinner

CUISINE: Plant-based, Vegan, Gluten-free, Raw

PREP TIME: 5 min



NUTRITION/per serving: calories 200 (carbs 33 g *sugars 7 g, protein 9 g, fats 6 g)



White beans – 100 g *pre-cooked

Raw corn kernels – 100 g

Yellow bell pepper (paprika) – 150 g

Yellow tomatoes – 150 g

White onion – 60 g (sweet type, better shallot)

Garlic – 1/2 clove

Lime juice – 2 tbsp

Olive oil – 2 tsp

Ginger root – 1/2 cm piece

Water – 150 ml

Greens – basil, parsley, mint

Coriander grind – 1/5 tsp

Cayenne pepper – 1 small pinch

Salt and pepper – 1 pinch of each


! For more servings multiply the ingredients by the number of portions.


  1. Simply blend all the ingredients in the food processor until smooth.
  2. Garnish the soup with corn kernels, seeds and greens.

It’s very nutritious, first of all, because of white beans in the soup, but you can make a lighter version excluding beans and in this case the soup will be fully raw, which is suitable for people on a raw diet.

Enjoy the sun in your bowl!

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