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In the Kitchen with Vital Choice

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Curried Wild Alaskan Salmon and Lentil Soup

This hearty, comforting, heart-healthy soup makes a meal in a bowl, and it's ready in about half an hour.

The recipe calls for Puy lentils (lentilles vertes du Puy), which are named after their place of origin: Le Puy in Auvergne, France.

Puy lentils offer a delicate taste and are recognized by their fine slate-green skin marbled with blue speckles. They're excellent in salads and vegetable dishes, and while they take a bit longer to cook compared with brown lentils, they retain their shape and firmness better.

If you can't find Puy lentils, use French green lentils, which also cook up firm.

Colorful beans and lentils are high in antioxidants, and all beans and lentils are rich in resistant starch, which stabilizes blood sugar levels for many hours after being consumed.

Its full, fresh flavor and deep red oil are the evidence that our Wild Red Sockeye Salmon is processed gently, immediately after harvest. Its color comes from the potent carotenoid antioxidant pigment called astaxanthin. And of course, it's high in protein, calcium, vitamin D, and omega-3s.

Curried Wild Alaskan Salmon and Puy Lentil Soup

Serves 4

2 cans (7.5 oz. each) traditional Wild Red Alaska Sockeye Salmon (or two 6 oz cans skinless/boneless Wild Red)
1/2 oz butter or 1 Tbsp organic extra virgin olive oil
1 tablespoons organic extra virgin olive oil
1 onion, chopped
1 leek, sliced
1 medium parsnip, chopped
1 large carrot, chopped
1 garlic clove, crushed
2 tablespoons tikka masala curry paste or two tablespoons medium curry powder
3 oz Puy (or French green) lentils, rinsed
32 oz vegetable, fish or chicken broth / stock
Sea salt and organic black pepper
1 tablespoon coriander, chopped

    • Drain the Salmon cans, reserving the liquid. Break the Salmon into large chunks. Set aside.

    • Melt the butter (if using, or heat 1 tablespoon oil) in a large saucepan and gently fry the onion, leek, parsnip, carrot and garlic over medium heat for two or three minutes, until softened. Add the curry paste and fry gently for a few seconds.

    • Stir in the lentils, stock and reserved Salmon liquid, then bring up to the boil. Reduce the heat and simmer for about 20‒25 minutes, partially covered, until the lentils and vegetables are just tender.

    • Add the Salmon chunks and coriander and stir them through gently. Season with salt and pepper as needed. Ladle the soup into warm bowls and serve at once.
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