In wanting to stay with my new and improved way of eating (and keep those 25 pounds that I lost off), I've had to rethink my lunches, which over the summer had mostly been salads. What tasted crisp and delicious in July no longer appeals to me in January. I need something warm! My perfect lunch combines veggies and protein and very little carbs. That's why salads worked so well. Soup is the winter version of my veggie and protein packed lunch. Not only can I get my fill of meat and veggies, but soup has the added benefit of being really filling with all that liquid.
I've been researching many soup recipes and started to wonder if there was such thing a salmon soup. It turns out, there is. Only they call it "salmon chowder" or "salmon bisque." Canned salmon is a very inexpensive way of get a great source of healthy protein (and omega-3's!). I thought if I could make a soup with canned salmon (in this recipe I use the pouches from Chicken of the Sea), I would have a great solution to my lunch dilemma. After doing more research I discovered that chowders are typically a cream-based, seafood soup. So are bisques. I guess the main difference is that chowders are thicker, heartier and chunkier. I decided a bisque was the way to go for my diet.
Here is what I came up with. It's delicious and I love it! I like making up my own recipes because I can use whatever veggies agree with me and my fructose malabsorption: carrots, celery, mushrooms.... I can also eat spinach and Swiss chard, but I decided not to overdo it. You can use whatever veggies you like and agree with you. Like I said before, I enjoy this for my lunch, but it would also be fabulous for dinner served with my Cheddar Bay Almond Flour Biscuits!
Salmon Vegetable Bisque
This is not a low-FODMAP recipe
1 tablespoon butter
1 cup chopped celery (about 3 ribs)
4 - 8 oz. sliced mushrooms (if tolerated)
1 clove garlic, minced (if tolerated)
4 cups (32 oz.) vegetable broth
1 cups chopped carrots (about 3 large)
2 (5 oz.) pouches wild-caught salmon
1 cup low-fat milk
1/2 teaspoon Old Bay Seasoning
salt and pepper to taste (I used about 1/4 tsp. each)
- Melt butter in a large pot or Dutch oven over medium heat. Add celery and mushrooms and saute until tender, about 5 minutes. Add garlic and saute another 1 to 2 minutes.
- Stir in broth and carrots. Bring to a boil. Reduce heat and simmer 15 to 20 minutes or until carrots are tender.
- Stir in salmon, milk, Old Bay, salt and pepper. Cook until heated through. Serve.