Imagine a hearty bowl brimming with tender potatoes, sweet carrots, bell pepper, and flakes of rich salmon, all enveloped in savory broth.
This rustic soup warms you from the inside out, its vibrant hues and comforting aroma making it the perfect weeknight dinner or cozy lunch. Ready in 30 minutes.
Equipment
- Scale (optional)
- Measuring spoons
- Grater
- 2L pot with a lid, suitable for roasting
- Medium pan if the pot cannot be used for roasting
Ingredients
- 5 small (300 g) potatoes
- 3 small (90 g) carrots
- 1/2 can (200g) canned salmon or regular cooked salmon
- 1 tbsp neutral oil
- 1/3 small (35g) yellow bell pepper
- 2 big leaves (15g) of spinach with stems
- 1.5 L chicken broth or any other broth
- 2 tsp salt
Instructions
- Grate carrots, chop bell pepper and spinach
- Add oil to the pot and add the chopped veggies
- Roast on medium-low until carrots are brown , about 2-5 min
- Remove bad parts from potatoes but keep the skin
- Cut potatoes into medium pieces and add to the pot
- Add broth and bring to boil
- Cook on low for 20 min or until the potatoes become soft
- Break salmon into big pieces with a fork
- Add salmon pieces to the pot
- If using canned salmon, add half of the liquid from the can to the pot as well
- Add salt, stir and taste to see if you need to add more
- Bring to boil again
- Serve with more fresh spinach or parsley
Low FODMAP Portion
The high FODMAP ingredient in this soup is yellow bell peppers. On the low FODMAP diet, you can eat up to 1/2 cup (43g) of this vegetable. The recipe requires exactly that amount so you can eat the whole recipe yield at once if yo udesire!
The rest of the ingredients in this soup are inherently low-FODMAP, but to ensure a gentle bowl, use a certified low-FODMAP chicken broth (or a home-made one!) and avoid adding high-FODMAP toppings.
My suggestion is to stick to approximately 350 ml per serving (about 1½ cups). If you’d like extra flavor, garnish with fresh chives for a mild onion flavor without high FODMAPs.
What You Need To Know
• Keep the potato skins on for extra fiber and color.
• If your pot can’t be used for roasting, use a medium pan to sauté the veggies.
• Grate the carrots freshly to maximize sweetness and color.
• Adjust salt after adding salmon, especially if canned salmon liquid is salty.
• Store leftovers in an airtight container for up to a week or freeze for 2 months.
Final Words
This versatile salmon and vegetable soup comes in under an hour and delivers a comforting yet nutritious meal the family will adore. Its vibrant colors and balanced flavors shine whether you’re serving it on a chilly weeknight or packing it for lunch the next day.
Leftovers keep well in the fridge for up to 3 days or freeze in single portions. Whenever you crave a cozy bowl with wholesome goodness, this soup has you covered.