Today we have a very quick and warm cucumber soup with salmon. This soup recipe is low in calories and high in protein! So you prepare from fresh cucumbers and salmon fillet a delicious soup that tastes delicious all year round.
Things are really happening in the garden. I can hardly save myself from cucumbers. If you also enough of Cucumber salad with sour cream have and also already Pickles pickled then it's time for a new recipe.
Today I want to show you how to make a filling soup from cucumbers.
And for those who already have more than enough of the taste of cucumber, this soup is especially good. The fried salmon and finely chopped dill simply cover the cucumber. :)
Tip: If you omit the salmon, you can freeze the soup very well and fry fresh fish in winter. For me, however, it is also soup time on hot days. However, it is optimal for cooler summer days.
This recipe is
- Low carb and keto suitable,
- gluten free,
- Low calorie,
- satiating for a long time,
- packed with healthy fats,
- a great way to process cucumbers.
What ingredients do I need for the cucumber soup with salmon?
Before we get to the recipe, I would like to say a few words about fish soup with cucumbers. I'll tell you how to substitute ingredients if you don't have them at home. You will also learn everything you need to know about the sewing values of the ingredients.
Cucumbers
What would a cucumber soup be without the main ingredient? You can use pretty much any kind - from field cucumber to salad cucumber. I prefer the field cucumber, which you'll recognize by its smaller size and slightly prickly surface. It has a more intense flavor and is not as watery as the cucumber.
If you use the classic cucumber from the supermarket, remove the core.
Tip: Much more intense than the vegetables from the supermarket, it tastes fresh from the farmers market. Here you can also buy guaranteed field cucumbers. The fresher the cucumbers, the more intense the soup.
By the way, you can often add cucumbers to your menu in the summer. They consist mostly of water and thus come to only 12 calories per 100 grams. Cucumbers are rich in vitamins C and E. They also contain the minerals calcium, zinc, iron, magnesium, potassium and phosphorus.
As a fan of cucumber and salmon, you'll like this too:
- Braised cucumber with salmon and dill
- Iced cucumber soup with fresh garden herbs
- Salmon roll with cream cheese and spinach
Fish
The salmon brings a really great flavor to the soup after frying. Fry the salmon pieces hot on all sides. In the soup, they still pull a little and spread the flavor.
Choose a salmon fillet with skin. This is easier to sear and does not fall apart so quickly. A great alternative for salmon is salmon trout. You can also use trout or any other fish. If looks are important to you, don't use white fish like pangasius, plaice or halibut.
If you like, you can also use smoked salmon.
By the way, if you want to save calories, you should use less fish than I suggest in the recipe.
Cream cheese
I use cream cheese for a creamy consistency. Conventional cucumber soups are usually made with cream. But this leads to the fact that the actual low-calorie soup becomes quite a calorie bomb. Because I don't want that with this cucumber soup with salmon, I use cream cheese instead of cream.
100 grams of cream have 302 calories. 100 grams of cream cheese 60 kcal. So you can save a lot :)
If you do not have or do not want to use cream cheese, you can also use natural yogurt or sour cream. The sour cream comes to 120 calories per 100 grams. 100 grams of natural yogurt (low-fat) have only 35 calories.
Dill
Cucumbers and dill belong together for me like summer and sun. These two foods complement each other so well that the spice herb must of course not be missing in the cucumber soup with salmon.
Cook most of the dill in the soup. But keep a little and sprinkle it later fresh in the soup. This gives the cucumber soup a particularly fresh note.
If you do not have fresh dill at hand, you can of course also use frozen. In an emergency, you can also use dried dill, but it is not as aromatic.
Vegetable broth
Cucumber, dill and salmon alone do not make a soup. The basis is a vegetable soup, which I with this DIY instant vegetable paste make. You can also make a soup from fresh ingredients or turn to a soup cube when you're stressed. But the taste between a ready-made soup powder and a homemade vegetable paste is huge.
Chicken soup or beef broth are less suitable as a base because they do not go with the fish.
If you then have the most important ingredients together, we can also already start with the Cucumber soup with salmon launch! Yummy :)
Recipe: Quick cucumber soup with salmon
If you've never made your own cucumber soup before, you'll find very precise step-by-step instructions here. I explain to you very precisely how you have to proceed and what is important.
If you want to know the nutritional values or are interested in the calories per serving, you'll find an abridged version of the recipe at the end of the post.
Ingredients
- 400 g cucumber
- 1 onion
- 1 tablespoon olive oil
- 250 ml vegetable broth
- 100 g salmon fillet
- 100 g cream cheese
- 1/2 lemon
- 1/4 bunch dill
- Salt and pepper to taste
Also: vegetable peeler, knife, board, cooking pot, pan
1. prepare cucumbers
Wash the cucumber and peel it with a vegetable peeler. Cut it in half lengthwise and remove the inside if there are too many seeds. Likewise, you should scoop out the cucumber if you use a salad cucumber, this would water down the soup.
Cut the cucumber and onion into small pieces.
Tip: The smaller, the faster the soup is ready to be eaten.
2. fry cucumber
Fry the cucumber and onion with olive oil in the saucepan. Wait until the onion becomes translucent. Pour in vegetable broth. Put the lid on the pot and turn the temperature to the lowest setting. Now the cucumber soup must simmer gently for 10 minutes.
In the meantime, we take care of the fish.
3. prepare fish
You have two options: Either you fry the fish whole and cut it into small pieces later, or you dice it before frying.
Visually, it is nicer to cut cubes in advance. Then the fish does not fall apart. It makes no difference to the taste. Whatever you decide: Fry the fish hot, so that more flavor develops.
Finally, season it with a dash of lemon juice and salt. Put the fish aside.
4. puree the soup
Puree the soup in a food processor or with a Blender*. You don't have to do this step, it tastes just as good if there are still whole pieces in the soup.
Now add the cream cheese to the soup pot. Stir until the cream cheese has dissolved.
5. season and dress
Wash the dill and cut it into small pieces.
Finally, add the remaining lemon juice, chopped dill and salt and pepper to the soup. If you have not yet chopped the fish, do it now.
Put the fish pieces in the soup, sprinkle a little fresh dill in the soup bowl and your soup is ready!
Of course, it tastes best fresh. The Cucumber soup with salmon but you can also warm up very well. Best without salmon. The fish is always added fresh to the soup at the very end.
And for those in a hurry or interested in the exact nutritional values per serving, here's a quick version of the recipe.
Cucumber soup with salmon
Ingredients
- 400 g Cucumber about 1 cucumber
- 1 EL Olive oil
- 1 Onion
- 250 ml Vegetable broth
- 100 g Salmon fillet
- 100 g Cream cheese
- 1/2 Lemon squeezed
- 1/4 Confederation Dill
- Salt and pepper to taste
Equipment
- Knife and board
- 1 saucepan
- 1 pan
Anleitung
- Peel the cucumber with a peeler. Cut it in half and remove the seeds with a spoon.400 g cucumber
- Cut the cucumber into cubes. And put them in the pot with olive oil and finely chopped onion. Sweat the cucumber cubes.1 tablespoon olive oil, 1 onion
- Pour the soup with vegetable broth. And let it simmer gently for 10 minutes.250 ml vegetable broth
- In the meantime, you can sear the salmon fillet. Season it with a little lemon juice and salt. Put it aside.100 g salmon fillet, 1/2 lemon
- Puree the soup in a blender. Now add the cream cheese. Stir until it is well dissolved.100 g cream cheese
- Finally, add a little lemon juice, dill and salt & pepper.1/4 bunch dill, Salt and pepper to taste
- Cut the salmon fillet into small pieces and add it to the soup. Done!
Notes
- 14.3 g carbohydrates
- 19,2 g protein
- 27 g fat
Nährwerte
Our conclusion
In a few minutes the cucumber soup with salmon is ready. If you are not a fan of salmon, you can replace the fillet with Shrimp replace. Tastes also quite delicious!
Thanks to cream cheese and salmon you get a high protein content. Thus, this soup with cucumber is also very suitable for athletes and all who are building muscle.
Good luck and enjoy it!
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