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Overview

Sopa de Choclo Ecuatoriana

Ecuadorian Corn Soup, Sopa de Choclo con Queso, Andean Corn and Cheese Soup

This sopa de choclo ecuatoriana recipe simmers fresh corn kernels and potato in water and milk, then stirs in cubes of queso fresco that soften into chewy morsels in the warm broth. It is built on a refrito of onion, garlic and annatto, the same golden base as Ecuador's locro soups, and it is served hot with avocado and lime. One serving is about 613 g.

Choclo — the large-kernel corn of the Andes — is the base of Ecuador's locro family of soups, where potato or corn is simmered with milk and cheese until thick and golden. Sopa de choclo follows the same pattern as the better-known locro de papa: a refrito of onion, garlic and annatto, then the main vegetable, milk, and cubes of queso fresco that soften instead of melting. Some Ecuadorian cooks make a close cousin called caldo de choclo, adding poached eggs to the same golden broth. The soup is highland home cooking, served hot with avocado and lime, and eaten with bread.

Pairs well with: Serve hot with crusty bread and a squeeze of lime

Provenance

Ecuador flag Ecuador

Ecuadorian Andean Classic

Latin America & Caribbean

Time Dedication

1h

20m prep • 40m cook

Batch Yield

6 Servings

495 kcal per serving

1 serving ≈ 613 g

Technical Skill

Easy

Easy (Creamy Soup)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Prime Metabolic Fit

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Soups & Broths Occasions: Family lunch, cold highland evenings, market days, comfort food Cost: Low — about $2 per serving at home
A white bowl of creamy corn soup with sweetcorn kernels, cubes of avocado, a slice of lime and drops of red hot sauce

Ecuadorian Andean Classic

Photo: kae71463, CC BY 2.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $2 per serving at home (USD)

A good sopa de choclo is thick and golden, sweet from the corn, with soft cubes of queso fresco — never thin, never boiled hard after the milk goes in.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h
P

Make the Refrito and Simmer the Corn

20 Mins

Cut the kernels from the cobs and the potatoes into small chunks. Melt the butter in a large pot, fry the onion and garlic until soft and golden, then stir in the annatto and cumin until the butter turns orange. Add the water, corn and potatoes, and simmer gently until everything is tender — the potato will start to fall apart and thicken the soup on its own.

Maestro Tip: Do not rush the refrito: five quiet minutes of onion and garlic in butter is what gives the soup its flavour — pale, hurried onion makes a pale, hurried soup.

  1. 1

    Make the Refrito

    10 Mins Medium heat, about 175°C (350°F)

    Melt the 30g of butter in a large pot over medium heat. Add the chopped onion and crushed garlic and cook for about 5 minutes, stirring, until soft and just turning golden. Stir in the ground annatto and the cumin and cook for 1 more minute, until the butter turns orange and smells warm and earthy.

    Keep the heat medium — butter burns fast, and burnt butter makes the whole soup bitter.

    Done when: Soft, golden onion in orange-stained butter.

  2. 2

    Simmer the Corn and Potato

    25 Mins Simmering, about 95°C (200°F)

    Pour in the 1000ml of water, add the 800g of corn kernels and the 500g of potato chunks, and bring the pot to a gentle simmer. Cook for about 25 minutes, until the potatoes are soft enough to break with a spoon and the corn is tender.

    A gentle simmer, not a rolling boil — hard boiling breaks the potato into mush and clouds the soup.

    Done when: Tender corn and soft potatoes in a golden broth.

  3. 3

    Blend Half the Soup

    5 Mins Hot, about 80°C (175°F)

    Take the pot off the heat and scoop out about half the soup into a blender. Blend until smooth, then pour it back into the pot and stir — the soup should be thick and creamy, with whole kernels and potato chunks still in it.

    Blend in small batches and hold the lid down with a folded towel — hot soup in a blender can burst out and burn.

    Done when: A thick, creamy soup with whole corn kernels still visible.

  4. 4

    Add the Milk, Peas and Cheese

    10 Mins Gentle heat, about 85°C (185°F)

    Return the pot to low heat and stir in the 750ml of milk and the 150g of peas. Warm it through for about 5 minutes, then add the 250g of queso fresco cubes and stir gently for 3 more minutes, until the cheese has softened into chewy morsels. Do not let the soup boil.

    If the soup boils after the milk goes in, the milk can split and the cheese goes rubbery — keep it just below a simmer.

    Done when: Creamy soup with soft, warm cubes of cheese and bright green peas.

  5. 5

    Season and Rest

    5 Mins Hot, about 75°C (170°F)

    Take the pot off the heat and stir in the crumbled oregano and the salt, then taste — the cheese is salty, so you may need less salt than you think. Let the soup rest for 5 minutes so it thickens a little more.

    Salt at the end, not the start: the soup reduces as it simmers and early salt can make it too salty.

    Done when: A thick, golden soup that tastes rich and well seasoned.

  6. 6

    Serve with Avocado and Lime

    5 Mins Hot, about 75°C (170°F)

    Ladle the soup into warm bowls, scatter the chopped cilantro and the diced avocado over the top, and put a lime wedge on the side of each bowl. Serve at once, very hot, with crusty bread.

    Dice the avocado at the last minute so it stays green and fresh on top of the hot soup.

    Done when: Hot golden soup in warm bowls, topped with green avocado and cilantro.

Finishing Touches & Plating

Ladle the thick, golden soup into warm bowls, scatter the cilantro and diced avocado over the top, and serve at once, very hot, with a lime wedge and crusty bread on the side.

Nutritional Physiology & Benefits

Nutrition

Energy

495

kcal / serving

Protein

20g

Complete AA

Carbs

58g

Complex

Fats

24g

Healthy

Per serving (6 servings · 1 serving ≈ 613 g)
Energy495 kcal
Protein20 g
Carbohydrates58 g
Fat24 g
Fibre9.6 g
Sugar15.2 g
Sodium760 mg
Per 100g
Energy81 kcal
Protein3.3 g
Carbohydrates9.4 g
Fat3.9 g
Fibre1.6 g
Sugar2.5 g
Sodium124 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin A and vitamin C (corn, peas and cilantro), B vitamins and calcium (milk and queso fresco), potassium (potato, corn and avocado) and folate (peas).

Hearty, Lasting Energy

Each 613 g bowl gives about 495 kcal from corn, potato, milk and cheese — a filling lunch that keeps you going through a cold afternoon.

Whole Vegetables, Simply Cooked

Corn, potato, peas, onion and avocado all go into one pot — nothing fried beyond the refrito, nothing wasted, just the vegetables themselves.

Comforting and Warming

A thick, steaming soup with gentle annatto warmth and fresh cilantro — the kind of bowl that warms you from the inside on a highland evening.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Crusty Bread

A piece of crusty bread is the simplest way to scoop up the last of the thick soup, and it needs no cooking.

Sauces

Aji Sauce

A spoonful of Ecuadorian aji — hot chilli, onion and lime — adds heat and sharpness that cuts through the rich, creamy soup.

Drinks

Fresh Orange Juice

A cold glass of orange juice is the bright, sweet counterpoint to a hot, savoury soup, and the two are a classic Ecuadorian lunch pairing.

Full Menus

Highland Lunch

Serve the soup as the main course of a highland lunch, with crusty bread and aji on the side and orange juice to drink, then fresh fruit to finish.

Complete menu

Serve the hot soup with crusty bread and a squeeze of lime, then follow with fresh fruit for a full highland lunch.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Boiling After the Milk Goes In

Once the milk and cheese are in, a hard boil can split the milk and turn the queso fresco rubbery. Keep the soup just below a simmer and take it off the heat as soon as the cheese has softened. This is general information, not medical advice.

Too Much Salt Too Early

Queso fresco is already salty — about 760 mg of sodium per serving in the finished soup — so season at the end and taste before adding more. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA hearty, filling soup — one 613 g bowl is a full lunch for most adults.
  • ChildrenMild, creamy and soft, with sweet corn and potato — serve it warm, not hot, and go easy on the hot sauce for young children.
  • ElderlySoft to chew and easy to eat, but serve it warm and in a full bowl — the sodium is about 760 mg a serving.
  • Pregnant womenA nourishing soup with calcium from the milk and cheese, but keep to one bowl and ask your clinician if you are unsure about the salt.
  • Breastfeeding womenA warm, filling bowl between feeds, with about 20.0 g of protein a serving — one bowl is plenty.
  • AthletesA good recovery bowl after training — about 495 kcal with 57.5 g of carbohydrate and 20.0 g of protein per serving.
  • Weight gainAt about 495 kcal a serving with bread on the side, sopa de choclo is an easy way to add energy to the day.
  • Weight lossA 613 g bowl is filling for 495 kcal, but the bread and second helpings add up — one bowl with a salad on the side is the lighter choice.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesAbout 57.5 g of carbohydrate a serving, mostly from corn and potato, so a smaller bowl with more vegetables is the safer choice; ask your clinician about a suitable serving.
  • High blood pressureSodium is about 760 mg a serving, mostly from the queso fresco and added salt — keep portions to one bowl and ask your clinician if you are unsure.
  • Kidney diseaseThe dish is rich in potassium from potato, corn and avocado and has about 20.0 g of protein a serving; ask your clinician whether it fits your diet.
  • GoutA vegetarian soup with no meat, so purines are low; ask your clinician if you are unsure.
  • Stomach issuesA rich, creamy soup with onion, garlic and cumin — eat it warm, not hot, in a modest portion, and ask your clinician if symptoms persist.
  • Cardiovascular diseaseAbout 23.7 g of fat a serving, much of it from the cheese and butter, so keep the portion to one bowl and go easy on the bread; ask your clinician if you are unsure.
  • Fatty liverA rich cheese soup, so a modest portion with more vegetables and less bread is better than a large bowl; ask your clinician if you are unsure.
  • Food allergiesContains milk (milk and queso fresco), a recognised allergen. No gluten, egg, peanut, tree nut, fish or shellfish.
  • Special therapeutic dietsA hearty everyday soup, not a therapeutic food; anyone on a special diet should ask their clinician before eating it.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then keep in a covered pot or sealed container.
In the fridge
3 days in a sealed container; the soup thickens as it cools — thin it with a little milk or water when reheating.
In the freezer
Up to 3 months; the potatoes soften a little on thawing.
How to reheat
Warm gently over medium heat, stirring often, until steaming hot all the way through (at least 74°C / 165°F); add a splash of milk if it is too thick.
Freezing recommended
Yes — it freezes well, though the potatoes soften.
Signs it has spoiled
A sour smell, a slimy surface, or any mould.

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