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Veggie Salmon Chowder

 Veggie Salmon Chowder
“This recipe came about as a way to use up odds and ends in my fridge,” writes Liv Vors of Peterborough, Ontario. “I thought other readers might enjoy a recipe that began as an experiment but became a mainstay for me.”
2 ServingsPrep/Total Time: 30 min.


  • 1 medium sweet potato, peeled and cut into 1/2-inch cubes
  • 1 cup reduced-sodium chicken broth
  • 1/2 cup fresh or frozen corn
  • 1/2 small onion, chopped
  • 2 garlic cloves, minced
  • 1-1/2 cups fresh spinach, torn
  • 1/2 cup flaked smoked salmon fillet
  • 1 teaspoon pickled jalapeno slices, chopped
  • 1 tablespoon cornstarch
  • 1/2 cup 2% milk
  • 1 tablespoon minced fresh cilantro
  • Dash pepper


  • In a large saucepan, combine the first five ingredients; bring to a
  • boil. Reduce heat; simmer, covered, 8-10 minutes or until potato is
  • tender.
  • Stir in spinach, salmon and jalapeno; cook 1-2 minutes or until
  • spinach is wilted. In a small bowl, mix cornstarch and milk until
  • smooth; stir into soup. Bring to a boil; cook and stir 2 minutes or
  • until thickened. Stir in cilantro and pepper. Yield: 2 servings.
Nutritional Facts: 1-1/4 cups equals 202 calories, 3 g fat (1 g saturated fat), 12 mg cholesterol, 645 mg sodium,

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Veggie Salmon Chowder (continued)

Nutritional Facts: 32 g carbohydrate, 4 g fiber, 13 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.