Pea salmon pesto soup
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Prep Time
15 Minutes
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Cook Time
30 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 1 large onion, roughly diced
- 1 tablespoon olive oil
- 2 large potatoes (about 400g), peeled and diced
- 6 cups low salt chicken or vegetable stock
- 500g frozen baby peas
- 3 tablespoons basil pesto
- 1 x 200g can Safcol Salmon in Springwater
- …to serve
- sour cream
- a few basil leaves (optional)
- warm crusty sourdough bread
Instructions
- In a large pan, on a medium-low heat, add the olive oil and the onion, cook for about 5 minutes till soft and very slightly golden.
- Add the potatoes and stock, turn the heat to high and boil for about 10 minutes or until the potato is tender.
- Pour in the frozen peas and bring back to the boil.
- Using a stick blender blitz till just smooth, stir in the pesto, flaked salmon and can juices. Season to taste.
- Heat until piping hot.
- Ladle into deep bowls, top with a dollop of sour cream, a few salmon flakes and a basil leaf if using it. Serve with warm crusty bread.
| Servings: | 4 |
| Ready in: | 45 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Soup |
| Ingredient: | Salmon |
Pea salmon pesto soup
Craving a warm comforting soup? Start making this easy pea salmon pesto soupnow and you’ll be eating it in 30 minutes tops.
Eggs and tuna will provide your body with iodine needed for healthy thyroid function and metabolism.
Ashleigh Feltham (MNutrDiet)
If you think pea soup is boring, you will be pleasantly surprised by this recipe. The ingredients are a delicious combination with a range of health benefits to match the delicious taste. Safcol salmon is very safe seafood to consume as it is low in mercury. It is also a great source of omega 3 fat. This fat helps promote a healthy cholesterol range of more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. Omega 3 fat is needed for your brain to function well as 60% of your brain is made from fat. This fat also helps your heart and arteries work well.
All the veggies in this soup add fibre to help you feel fuller for longer. Vegetables are also a good source of potassium which is needed for healthy blood pressure. Onion pumps up your immune function with its antioxidant quercetin. Potatoes are a good source of folate which is needed for DNA synthesis and repair. Peas are little but mighty providing vitamin C and A for immune support. Vitamin A also plays a role in keeping your eyes working well. Peas are also a good source of vitamin K. This vitamin is needed for strong bones and to allow your blood to clot normally.
If you opt for extra virgin olive oil this adds additional healthy fat to promote great cholesterol levels in your body as well as over 36 different antioxidants! Extra virgin olive oil is also known to help lower blood pressure. Fat-soluble vitamins A, D, E and K need fat to be absorbed properly by your body and both the salmon and extra virgin olive oil have this job covered. If you can get your hands on a sourdough made from traditional methods this is considered a whole grain variety and ups the nutrition content of the meal. My advice is to ask your local baker how they make their sourdough as there are many supermarket varieties which are not considered whole grain. In the cooler months, this is a delicious soup which will warm you up and keep your body and taste buds happy.
