Last updated on March 23rd, 2023 at 10:44 am
Salmon soup. That’s right, that’s what we’ll be making today! As you’re about to find out, this is a simple Mediterranean salmon soup recipe that will warm you up and keep you healthy.
Packed with a lot of different vegetables and healthy salmon this delicious easy soup is good for your soul and your body.
Mkay, I think that’s all the infomercial I have in me right now. I just have to write those intros, in order for more people to find the recipes, guys. But it’s okay. Makes me feel like a defective version of chatg** aka a robot aka artificial intelligence. But who am I kidding, I’d take any type of intelligence at this point. Thinking is hard. That’s why I don’t engage in it. I need to trademark that quote. It’s MY quote.
No, but this is really my salmon soup recipe. I mean who else would put salmon, potatoes, cauliflower, kale, green beans and a bunch of other vegetables into a soup and eat it? I don’t know. But I hope you will, because this one was a great one. And it’s SO healthy. Like really healthy.
I’ve been super motivated to buy all the vegetables in the grocery store lately. Cauliflower looks good – buy it, potatoes – buy them, frozen green beans – get those. That kale with the yellow edges – buy it.
Probably because I feel like I need to eat more vegetables. And if you look at my diet during the past few months made out of peanut butter and oats – I probably do.
That’s why I’m making more smoothies and salads and soups like this Mediterranean soup with salmon and lots of vegetables lately! And I ain’t stopping. I’ve got a really scary looking smoothie coming up soon. But it tasted good.
Mediterranean Soup Ingredients
Now, let’s get back to the soup because that’s what we’re here for. To make this wonderful salmon soup you’ll need:
Salmon. You know what, mackerel will work here as well. Make sure it’s a fish filet without the bones.
Vegetables. And honestly, use any vegetables you have available and think will do well in the soup. No need to buy kale if you don’t have it. The ones to definitely put into the soup for me are carrots, onion, garlic, potatoes and the green beans. But you can do peas too. Some people hate on potatoes, but they’ve done nothing bad to me. For the longest time I didn’t love them either, but lately I’ve started loving them. No french fries, just added to soups or mashed with garlic. I actually also started growing potatoes last year and it’s SO magical. The cutest, tiniest potatoes you’ve ever seen. Once it starts getting warmer, I’m definitely planting more of them.
Spice. So, I used some oregano and some hot paprika – but you can extend this to as many dried herbs and spices as you want!
How To Make The Mediterranean Salmon Soup
Now that you’ve got your vegetables all layed out and your salmon ready to go, let’s get started and make this delicious Mediterranean salmon soup!
The first thing you want to invest your precious energy in is chopping and grating the vegetables. When it comes to good soups, I actually learned from my dad that it’s best to grate most of the vegetables. As they cook, they make the soup thicker and give off their natural colors and flavor to the broth. So for this salmon soup recipe, I grated some carrots, potatoes and the cauliflower. I chopped thinly the onion, the tomatoes and the kale. Fine, I was too lazy to chop the kale thinly. That’s why you see all those huge kale pieces that could choke even a dinosaur.
Next, chop the salmon filet into bite-sized pieces.
Now it’s time to cook. Add the tomatoes, two cloves of garlic and the onion to a cooking pot with some olive oil and saute for about 3 minutes until fragrant and the tomatoes look more like a sauce than individuals.
Then, stir in the carrots, potatoes, cauliflower, oregano and hot paprika. Stir for a few minutes – just to combine and then add the kale, salmon and water or stock. If you’re using water – add some salt to the soup. If stock – it’s usually with salt, so no need to add at this point.
Now cover the soup and bring to a boil. Once it’s boiling, reduce heat and simmer for 20 minutes.
After the 20 minutes, add in the green beans (I used frozen) and cook for 10 more minutes. If needed add some more stock or water and salt.
Lastly, add in some dill and another last garlic clove and cook for about 2 more minutes. Then turn off and enjoy your Mediterranean salmon soup immediately!
How To Store
Once the soup has cooled off, put it in an airtight container and store in the fridge for up to 3 days.
This Mediterranean recipe for salmon soup is pretty versatile and you can change pretty much any ingredient you wish! For example, you can:
- Use another type of fish! The important thing here is to have fish without bones in it!
- Potatoes: If you don’t have potatoes, you can also use sweet potatoes or even butternut squash instead.
- Add more herbs and spices. Feel free to add more fresh herbs. Basil would be great here, but cilantro and parsley will do a great job as well.
More Healthy Soup Recipes
I hope you enjoy this tasty Mediterranean salmon soup and if you need even more soup recipes, here are a few healthy ones to try:
- Anti-Inflammatory Cauliflower Chicken Soup
- 10-Minute Coconut Curry Shrimp Soup
- Easy Simple Lentil Soup
- 8oz/ 220g salmon filet
- 2 tomatoes, thinly chopped or blended
- 1 onion, thinly chopped
- 3 garlic cloves, minced
- 1 carrot, grated
- 1 potato, grated
- 1 cup cauliflower, grated
- 2 cups kale, chopped
- 1 cup green beans, frozen
- 1 tsp dried oregano
- 1 tsp hot paprika
- 2 cups stock or water
- 1 tsp olive oil
- 2 tbsp chopped dill
- Salt and pepper
- Grate the carrot, potatoes and cauliflower (use the food processor attachment if you have it - it's so much faster!).
- Chop thinly the onion, the tomatoes and the kale. And mince the garlic.
- Next, chop the salmon filet into bite-sized pieces.
- Add the tomatoes, two cloves of garlic and the onion to a cooking pot with some olive oil and saute for about 3 minutes until fragrant and the tomatoes look more like a sauce.
- Then, stir in the carrots, potatoes, cauliflower, oregano and hot paprika. Stir for a few minutes – just to combine and then add the kale, salmon and water or stock. If you’re using water – add some salt to the soup. If stock – it’s usually with salt, so no need to add salt at this point.
- Cover the soup and bring it to a boil. Once it’s boiling, reduce the heat and simmer for 20 minutes.
- After the 20 minutes, add in the green beans (I used frozen) and cook for 10 more minutes. If needed add more stock or water and salt.
- In the last 2 minutes, add in some dill and the last garlic clove and cook. Then turn off and enjoy the soup immediately!
Amount Per Serving: Calories: 366Total Fat: 14gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 51mgSodium: 423mgCarbohydrates: 37gFiber: 8gSugar: 11gProtein: 27g