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First published 4/10/14
I’m on my first-ever Fuel Cycle, and I must say that I was a bit concerned about getting filled up on the Fuel Pull days. So I concocted this soup for lunch, and it turned out so yummy that I decided to share it with y’all. This makes one serving, but you could probably make a triple or quadruple batch and keep the leftovers in the fridge, heating as needed, so you only have to get the food processor out once. I haven’t tried that yet, though.
Feel free to substitute a white fish for the canned salmon if you want an ultra Fuel-Pull version.
You can pin this recipe here.
You can find this recipe in my cookbook, Necessary Food.
- 1½ cups water
- 3 slices of onion
- Assorted vegetables of your choice (spinach, cooked green beans - basically any cooked or soft non starchy veggie of choice)
- ¼ cup canned wild-caught salmon
- 1 T tomato paste
- 1 tsp. prepared horseradish (you may need to omit this if you have food allergies)
- ½ tsp. dill weed
- ½ tsp. garlic powder
- ¼ tsp. salt
- ¼ tsp. black pepper
- An extremely small amount of sweetener, such as THM Pure Stevia Extract Powder
- ¼ tsp. glucomannan
- ⅓ - ½ cup 0% Greek yogurt
- In a saucepan over medium-high heat, combine all ingredients except for the glucomannan and Greek yogurt. Cook until the vegetables are soft. You can also just heat everything in the microwave for a few minutes until good and hot.
- Puree in a food processor until smooth, and then add the glucomannan and Greek yogurt.
- Mix again in the food processor. You can eat it as is or reheat it before serving to return it to a piping hot temperature.
- (Optional) Top with ½ a crumbled Light Rye Wasa cracker, a sprinkle of parmesan cheese, and some paprika.
Suggested products:
Made this to serve 5. Added tuna as well for extra protein and changed the spices but it was so cheap, filling and tasty! Thank you
hi Brianna — how would using white fish make this an ultra FP? Because you are foregoing the fat in the salmon?
Also, I assume that the carbs in the tomato paste and greek yogurt don’t put the normal recipe out of FP territory?
Thank you!!
Yes, salmon is slightly fattier than white fish, but if you use wild-caught salmon, it’s still considered a FP ingredient.
The carbs should be fine. I prefer to go by ingredients instead of religiously counting, and all of these are FP ingredients. Fuel stacking is something to keep in mind, but the ingredients that contain more carbs (tomato paste and Greek yogurt) are used in fairly small amounts, so you should be fine. 🙂
Thank you!
I made a batch and it’s delicious!
If I open a can of salmon I would like to multiply the ingredients to make a large pot. Have you ever frozen this for later? Does that work well?
I haven’t tried freezing it and I’m not sure how it would work with the Greek yogurt. It’s worth a try though! If you do decide to freeze and reheat it, make sure you don’t boil it upon reheating.
This sounds great, but can I sub a portion of fresh salmon for the canned? I have frozen Salmon fillets from BJ’s but no canned salmon, as I don’t care for the mouthfeel of it. Thanks!!
Sure! Just make sure to cook it well, obviously. 🙂