Welcome back to my blog!
Upon your request after my Instagram post, here is the recipe for my favourite salmon soup which is incredibly yummy, nutritious and boosts your metabolism due to the high protein content (protein is thermogenic) and the mix of various peppers and turmeric as well.
Soups in general are a pretty meal prep friendly option as you can obtain enough portions due to the high water volume, stay hydrated and feel satiated, especially when they contain healthy fats and protein in addition to the carby veggies. Note that you can use exactly the same recipe with salmon as it is or replace it with any other fish, chicken or mushrooms, the flavour combination works equally great so feel free to save this recipe as a template for any lemon based soup you might fancy. I'll guide you through, step by step and provide you useful nutritional value information for your macro tracking below. Unleash your inner chef and let's go!
INGREDIENTS
You will need (for 3-4 portions)
- 2 salmon fillets (~100g/each)
- 3 medium carrots
- 2 small potatoes
- 1 medium onion
- sliced lemon
- 2 medium eggs
- black and red pepper, salt, turmeric, powedered garlic, lemon zest
- 1 medium pot
- 1 medium bowl
- A mixer/blender
RECIPE
Step 1:
Peel out the carrots and potatoes and slice them into medium thickness pieces. Slice half of a lemon and the whole onion and also shred some zest from the lemon.
Step 2:
Add the salmon, carrots, potato, lemon and spices in the boiling pot. Boil them until the carrots and potatoes are smooth. Add the onions after 3-4 minutes of boiling. On a strong stove, it should take around 10-12 minutes,
Step 3:
Take 1/2 of your boiled veggies volume into a clean bowl and use a blender to mash them into a creamy paste. Return the mashed veggies into the pot, reduce the heat to medium and keep stirring for 2-3 minutes.
Step 4:
Now the step that will make the big difference (and add some more precious protein). Add the 2 eggs into a clean bowl and whisk them, Add 1 cup of the soup fluid and keep whisking as hard as you can to prevent the egg from forming fibers. Add another cup and keep whisking. Continue until you have used around 1/2 of the pot fluid. Return the egg/soup mixture in the pot, decrease the heat to low and stir for 4-5 minutes.
 |
| That should be your final result |
Serve with fresh shredded pepper, a lemon slice and a slice of bread (optional) 😃
NUTRITONAL VALUE
You can obtain 3 or 4 portions out of this volume.
Macros Portion (if you split in 4 portions) Portion (if you split to 3 bowls)
Calories 282 kcal 337 kcal
Carbohydrates 24.4g 32.5g
Fats 12.5g 16.7g
Protein 15.4g 20.5g
There you go foodie! All set, calculated for you! As you see it was a quite easy and fast ( ~30min) recipe that provides enough servings to save up for the next days and solve your cooking burden for some time. I hope you will enjoy this dish as much as i did! If you give it a shot feel free to message me or even tagg me in your posts so that i can see how it turned out! Stay tuned for more content and if you haven't seen already, I recently launched my Official Fitness Coaching Facebook Page, make sure to hit the like button to receive more daily content there as well ❤ Would love to receive your messages about what would you like to see here, use the contact info below! Thanks for stopping by, have a blissful week😊
Irinä
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