Wild Salmon Vegetable and Bean Soup
Cook time – 30 min
- Total time
- 55 minutes
- Preparation time
- 25 minutes
- Calories
- 260
- Portions
- 8
Soup with salmon, beans and vegetables. Hearty and healthy.
Directions
- Saute onion, carrots and garlic with thyme in oil in a large stock pot, stirring frequently, 7 to 9 minutes. Add mushrooms and bell pepper; cook, stirring 4 to 5 minutes longer.
-
Add broth, beans and lentils; bring to boil. Add salmon, DOLE Organic Super Spinach, dill and pepper to taste; simmer, stirring occasionally 8 to 10 minutes until salmon is cooked through. Remove thyme sprigs. Add cooked clams; heat.
- *To cook clams: Heat 1 cup water to boiling in large skillet. Add well scrubbed clams in one layer. Cover and cook over medium high heat 5 minutes or until clams open. Discard any unopened clams and cooking liquid. Add clams in shells to soup just before serving.
Ingredients
- 1 cup DOLE® Onion, chopped
- 1 cup DOLE Carrots, chopped
- 3 garlic cloves, minced
- 3 to 4 fresh thyme sprigs
- 2 tablespoons almond oil
- 6 oz DOLE Portobello Mushrooms each cut into six wedges
- 1 medium red bell pepper, cut in 1" cubes
- 6 cups lower sodium vegetable broth
- 2 cans (15 oz each) white navy beans with 50% less salt
- 1 cup cooked brown lentils
- 3/4 lb skinless salmon filet, cut into 1-inch pieces
- 1 pkg. (5 oz.) DOLE Organic Super Spinach
- 3 tablespoons fresh dill weed
- fresh ground pepper
- 8 medium clams, cooked
Nutritional Facts
| Serving Per Container | |
| Serving Size | 416g |
| Calories | 260 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (7 g) | 11% |
| Saturated Fat (1 g) | 5% |
| Polyunsaturated (2 g) | |
| Monounsaturated (3.5 g) | |
| Cholesterol (30 mg) | 10% |
| Sodium (650 mg) | 27% |
| Total Carbohydrate (30 g) | 10% |
| Dietary Fiber (8 g) | 32% |
| Total Sugars (5 g) | |
| Protein (20 g) | |
| Calcium | 10% |
| Copper | 20% |
| Folate | 30% |
| Iron | 15% |
| Magnesium | 10% |
| Manganese | 30% |
| Molybdenum | 100% |
| Niacin | 30% |
| Pantothenic Acid | 15% |
| Phosphorus | 30% |
| Riboflavin | 20% |
| Selenium | 45% |
| Thiamin | 20% |
| Vitamin A | 80% |
| Vitamin B12 | 35% |
| Vitamin B6 | 30% |
| Vitamin C | 45% |
| Vitamin D | 25% |
| Vitamin E | 15% |
| Vitamin K | 50% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.