Soup is the perfect hearty way to comfort the soul on a cold autumn or winter day. And what better way to enjoy it than with a recipe high in protein, cruciferous veggies, healthy spices and takes just over half an hour to prepare? This creamy salmon soup is one you’re sure to love for dinner or just a cold rainy day in.

Prep time:  15mins            Cooking time:  20mins

Here’s what you need:

SOUP BASE

• Coconut oil or butter  2 tbsp
• Green onion, chopped 2 cups
• Fresh garlic, minced    2 tbsp
• Cumin                              ½ tsp
• Coriander   1 tsp
• Cauliflower, chopped   5 cups
• Milk 2 cups
• Salt 2 tsp

 SOUP GARNISH

• Olive oil cooking spray
• Boneless Salmon, cubed 700g
• Carrots, grated     1 cup
• Pecans, crushed ½ cup

  (Servings: 8)

Instructions

(Soup Base) Preheat a large pot on medium-high heat. Add 1 tablespoon of oil and then the onions and sauté until lightly browned, stirring frequently. Add the remaining oil, garlic, cumin, cinnamon and coriander and sauté for 1 minute more, stirring constantly. Add the cauliflower, milk and salt and bring to a boil. Reduce heat and simmer until the cauliflower is soft (10-15mins). When the milk begins to boil, reduce heat immediately to a simmer to avoid boiling over. Let mixture cool for a few minutes. Pureé with a blender or food processor until smooth and then pour back into the pot. Reheat before serving.

(Soup Garnish) Preheat a large non-stick frying pan on medium heat. Lightly coat with spray and sauté the cubed salmon until lightly browned. Sauté in smaller batches and re-spray the pan if needed. Combine carrots and pecans with the soup base and simmer for 2mins. Add salmon to the soup base and serve warm.  

Nutritional Analysis (1 serve): 319 calories, 17g Fat, 16g Carbs, 3g Fiber and 26g Protein.