All Recipes - Salmon and Vegetable Chowder

Salmon and Vegetable Chowder

Name: Salmon and Vegetable Chowder
Total time: 85 minutes
Ingredients: 1 tbsp olive oil; 1 medium onion diced; 2 medium carrots diced; 2 stalks celery diced; 2 potatoes diced; 4 cups vegetable broth; 2 4-6 oz salmon fillets; 1 bay leaf; 1 tsp dried thyme; spinach several handfuls; 0.5 cup plant-based milk; Old Bay Seasoning to taste; salt to taste; pepper to taste

This Salmon & Veggie Chowder is a comforting, nutrient-rich meal perfect for chilly days. Featuring tender, poached salmon, hearty vegetables, and a light, creamy broth, it's packed with brain-healthy omega-3s and fiber-rich ingredients. This one-pot meal involves minimal cleanup.

Total Time: 85 minutes

Ingredients

1 tbsp olive oil
1 medium onion, diced
2 medium carrots, diced
2 stalks celery, diced
2 potatoes, diced
4 cups vegetable broth
2 4-6 oz salmon fillets
1 bay leaf
1 tsp dried thyme
spinach, several handfuls
1/2 cup plant-based milk
Old Bay Seasoning, to taste
salt, to taste
pepper, to taste

Instructions

Sauté Aromatics: In a large pot, heat olive oil over medium heat. Cook onions, carrots, and celery until softened (5-7 minutes).
To ensure the aromatics get tender, add 1/4 cup of water, put the lid on and steam 15 minutes.
Simmer the Base: Add potatoes, broth, bay leaf, thyme or dill, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15 minutes until potatoes are tender.
Poach the Salmon: Gently place raw salmon fillets into the simmering chowder. Cover and cook for 8-10 minutes until salmon flakes easily with a fork.
Remove the salmon and put on a plate.
Remove the bay leaf.
Optionally, use a stick mixer / immersion blender to blend some of the soup.
Flake the salmon, flake into bite-sized pieces, and return to the pot.
Stir in the spinach.
Add the plant-based milk for a creamy texture. Taste and adjust seasoning with pepper, a squeeze of lemon juice and several generous sprinklings of Old Bay Seasoning.
Serve: Ladle into bowls and garnish with fresh herbs.

Serving Suggestions

Serve with whole grain bread or a side salad.

Why You'll Love This

Salmon: Rich in omega-3 fatty acids (DHA and EPA), which are essential for brain structure and function. Omega-3s are linked to improved memory, mood, and reduced risk of cognitive decline.
Olive Oil: High in monounsaturated fats and antioxidants, olive oil supports healthy blood flow to the brain and may improve learning and memory.
Onion, Carrots, Celery/Celeriac: These vegetables provide antioxidants, vitamins (A, C, and K), and polyphenols that protect brain cells from oxidative stress and inflammation. Carrots, in particular, contain beta-carotene, which may slow cognitive decline.
Potatoes: Provide complex carbohydrates that fuel the brain with a steady supply of glucose. Yukon gold and red potatoes also contain potassium and B vitamins, important for nerve signaling.
Spinach: Loaded with vitamin K, lutein, folate, and beta-carotene, spinach is known for its cognitive-protective effects. Studies link leafy greens to slower cognitive decline.
Bay Leaf and Thyme/Dill: These herbs contain antioxidants and anti-inflammatory compounds that may support overall brain health.
Plant-Based Milk: Plant-based milks like almond or soy may add vitamin E, another brain-friendly nutrient.
Optional Fresh Herbs (Parsley, Dill, Chives): Fresh herbs contain polyphenols and antioxidants, which can help fight brain-aging oxidative stress.

Published: Feb 23, 2025