Tuscan Salmon and White Bean Chowder
A comforting, light pescatarian soup simmering with flaky salmon, tender white beans, and fresh spinach in a rich tomato-herb broth. Designed for an easy family dinner that feels deeply nourishing and gentle on digestion.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Stacie + Lila
Stacie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Knife and cutting board
Time saver
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat to avoid overcooking the salmon.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat 2 tbsp olive oil in a…
- 01
Heat 2 tbsp olive oil in a…
Heat 2 tbsp olive oil in a large Dutch oven or soup pot over medium heat for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Add 1 chopped yellow onion and 4…
Add 1 chopped yellow onion and 4 minced garlic cloves to the pot. Cook for 4 to 5 minutes, stirring occasionally, until the onion becomes translucent and soft.
Look for: the onion becomes translucent and soft
Tap card to mark done - 03
Pour in two 14
Pour in two 14.5-ounce (411g) cans of diced tomatoes and 6 cups (1.4L) of low-sodium vegetable broth into the pot. Bring the liquid to a gentle boil over medium-high heat, taking about 5 minutes.
Allow: 5 minutes
Tap card to mark done - 04
Lower the heat to medium-low to maintain…
Lower the heat to medium-low to maintain a gentle simmer. Add two 15-ounce (425g) cans of drained and rinsed cannellini beans to the broth. Simmer uncoverd for 10 minutes to allow the flavors to combine.
Allow: 10 minutes
Tap card to mark done - 05
Cut 1
Cut 1.06 lbs (480g) of skinless salmon fillet into bite-sized 1-inch (2.5cm) pieces. Gently stir the salmon pieces into the simmering soup.
Tap card to mark done - 06
Cook the salmon for 4 to 5…
Cook the salmon for 4 to 5 minutes until it is opaque throughout and flakes easily with a fork.
Look for: it is opaque throughout and flakes easily with a fork
Tap card to mark done - 07
Stir in 4 cups (120g) of fresh…
Stir in 4 cups (120g) of fresh spinach leaves and cook for 1 to 2 minutes until fully wilted.
Look for: fully wilted
Tap card to mark done - 08
Season with a pinch of sea salt…
Season with a pinch of sea salt and black pepper. Remove the pot from heat and ladle equal portions into four bowls. Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download