Sweet and spicy this healthy salmon butternut squash soup is the perfect easy dinner recipe that you can make in about 30 minutes from scratch! You will need some salmon, vegetables, coconut milk and spices!
It is SO good! Like I usually procrastinate on publishing recipes, but this one I made two nights ago and ate it for two days and now I’m crying because there’s none (the recipe doesn’t make a ton). It’s spicy, it’s sweet, it’s flavorful and it’s super delicious.
I think there was something wrong with my coconut milk though, because it didn’t add a ton of color to the soup. It added more like fat spots or micelles to be more scientific. Maybe it’s because that milk is expiring in less than a month.
And you know the expiration date with canned coconut milk: NEVER. The good news is, I ate the soup with the aging coconut milk and I’m still alive. I think they call it survival skills. Or maybe living on the edge? The thrill of eating food about to expire. You just never know what will happen within the next 24 hours. It’s exciting.
Healthy Salmon Butternut Squash Ingredients
When it comes to this healthy soup with salmon and butternut squash – it’s super tasty and made with great wholesome ingredients:
- salmon
- butternut squash
- crushed red pepper
- coconut milk
- fresh ginger
- onion
- garlic
- cinnamon
- coriander
- green onions
- kale
- fresh dill
- peas
- water
- salt and pepper
I know the ingredient list sounds so random and it is because that’s what I had. I had some kale, scallions and dill in the garden, so I used those veggies. Feel free to use things like broccoli, cilantro, basil or whatever you like that would cook within 2-3 minutes at the end and add freshness and more nutrients to the soup. Now let’s make the soup!
How To Make Healthy Salmon Butternut Squash Soup
The first thing you will want to do, as with any soup is to prep the ingredients before their long steam bath. And don’t tell them about their destiny, you don’t want them to get anxious. So peel and chop the onion and the butternut squash, mince garlic, grate the ginger, wash and thinly chop the green onions, kale and the fresh herbs. Also, cut up the salmon into bite-sized pieces.
Grab a cooking pot and saute the onion and garlic with some olive oil and the spices – crushed red pepper, coriander, ginger and cinnamon for 2-3 minutes, stirring.
Add in the butternut squash, water and salt, cover and bring to a boil. Reduce heat and cook for 8 minutes.
Have a taste of the broth and add salt if needed. Then add in the salmon and the frozen peas and cook for 5 more minutes.
Then stir in the coconut milk, cook for 2-3 more minutes.
Finally, add in the quickly cooking vegetables like kale, scallions and dill. Cook for 1-2 more minutes or turn off and cover for 2 minutes, so that the veggies can steam lightly.
Then enjoy the soup!
More Options
I think you can change pretty much anything about this healthy salmon butternut squash soup. For example:
- You can use other vegetables – whatever is in season that you like. Broccoli, spinach, cauliflower, carrots, sweet or chili peppers can all be great additions here.
- Use a different type of protein. If you don’t like salmon you can go for any type of protein you like – beef, chicken, shrimp, tofu or even lentils. Just make sure to adjust the cooking time.
- Spices. You can use more spices that you enjoy like cardamom or a tiny bit of cumin.
- Add lime leaves or lemon grass! I couldn’t find any at the local store, so I didn’t add these ingredients, but they add so much flavor and freshness and would definitely elevate the soup even more. Add them 5 minutes before the cooking time is up and remove from the soup once you’re ready to serve.
More Healthy Soup Recipes
I hope you enjoy the salmon soup if you do decide to make it! Now, if you’re as cold as I was before I made this soup, here are some other healthy soup recipes you need in your collection:
Yield: 3
Healthy Salmon Butternut Squash Soup
Sweet and spicy this healthy salmon butternut squash soup is the perfect easy dinner idea that you can make in about 30 minutes from scratch! You will need some salmon, vegetables, coconut milk and spices to make this easy soup!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Ingredients
- 6oz/180g salmon
- 1 cup coconut milk
- 1 1/4 cup butternut squash, peeled and chopped
- 1 small onion, thinly chopped
- 2 scallions, thinly chopped
- 2 garlic cloves, minced
- 2 tbsp fresh grated ginger
- 1 tbsp crushed red pepper
- 1/2 tsp coriander
- 1/2 tsp cinnamon
- 1 cup kale or other green veg, thinly chopped
- 2 tbsp dill, thinly chopped
- 3/4 cup peas, frozen
- 2 cups water
- Salt and pepper to taste
- 1 tsp olive oil
Instructions
- Peel and chop the onion and the butternut squash, mince garlic, grate the ginger, wash and thinly chop the green onions, kale and the fresh herbs. Also, cut up the salmon into bite-sized pieces.
- Saute the onion and garlic with some olive oil and the spices – crushed red pepper, coriander, ginger and cinnamon for 2-3 minutes, stirring.
- Add in the butternut squash, water and salt, cover and bring to a boil. Reduce heat and cook for 8 minutes.
- Have a taste of the broth and add salt if needed. Then add in the salmon and the frozen peas and cook for 5 more minutes. Then stir in the coconut milk, cook for 2-3 more minutes.
- Finally, add in the quickly cooking vegetables like kale, scallions and dill. Cook for 1-2 more minutes or turn off and wait for 2 minutes, so that the veggies can steam lightly.
- Then enjoy the soup!
Nutrition Information:
Yield:
3
Serving Size:
1
Amount Per Serving: Calories: 412Total Fat: 26gSaturated Fat: 16gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 38mgSodium: 181mgCarbohydrates: 30gFiber: 9gSugar: 7gProtein: 20g
