Delicious Salmon Vegetable Chowder
This easy satisfying soup is chockfull of healthy ingredients – including vitamin D. Plus, salmon is rich in heart-healthy, disease-fighting omega-3s.
Preparation time
15 minutes
Cooking time
20 minutes
Yield
4 servings
Nutritional information
Energy
335 Calories
Protein
22 g
Carbohydrate
20 g
Fat
19 g
Fibre
2.1 g
Sodium
629 mg
Top 5 Nutrients
(% DV*)
Calcium
22 % / 285 mg
Vitamin B12
110 %
Niacin
74 %
Selenium
41 %
Vitamin B6
37 %
*percentage of daily value
Ingredients
- 1 tbsp (15 mL) butter
- 1/2 cup (125 mL) chopped onion
- 1 garlic clove minced
- 1/4 tsp (1 mL) dried thyme
- 1/4 tsp (1 mL) dried basil
- 1 can (10 oz/284 mL) condensed chicken broth
- 1 cup (250 mL) peeled, diced potatoes
- 1/2 cup (125 mL) corn niblets
- 1/2 cup (125 mL) diced zucchini
- 1/2 cup (125 mL) diced carrots
- 2 cups (500 mL) Milk
- 8 oz (225 g) uncooked salmon filet cut in small chunks
- 1/2 cup (125 mL) grated Canadian Cheddar cheese
Preparation
- In heavy saucepan, sauté onions, garlic and herbs in butter 5 min until still transparent. Add broth and all vegetables. Simmer, uncovered, until vegetables are cooked 15 to 20 min.
- Add milk and salmon. Simmer, until salmon is opaque, 5 to 7 min. Do not boil. Season to taste.
- Divide into 4 bowls, sprinkle with cheese and enjoy.
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