Lunch

Golden Carrot–Cauliflower Soup with Flaked Salmon

Yesterday's second tray of roast carrot, cauliflower and onion blitzed with stock, ginger and turmeric, topped with cold salmon and a spoon of dill sauce. Zero real cooking.

Serves
1–2
Active
10 min
Total
10 min
  • Oily fish
  • Turmeric
  • Ginger
  • EVOO

Why it works

  • ProteinAbout 30 g from the leftover salmon and dill–yoghurt sauce.
  • VolumeA big, thick bowl of roast veg for few calories keeps you full.
  • Glucose & LDLNo bread or potatoes; fat comes from salmon and EVOO.
  • Anti-inflammatoryOmega-3 from salmon, turmeric with black pepper, ginger, EVOO and lots of carrot.

Ingredients

Soup

  • ≈ 900 gleftover roast carrot, cauliflower & onion yesterday's tray 2
  • 700 mlhot vegetable or chicken stock
  • 1 tspgrated fresh ginger
  • ½ tspground turmeric + black pepper
  • 1 tbspextra-virgin olive oil to finish

Topping

  • ≈ 200 gleftover salmon or 1 can tuna / 2 hard-boiled eggs
  • 2 tbspleftover dill–yoghurt sauce or plain Greek yoghurt + dill
  • 1 handfultoasted pumpkin seeds optional

Method

  1. Put the roast veg, hot stock, ginger and turmeric in a pot or blender and blitz until smooth; warm through for 3–4 min. Thin with water if needed.

  2. Season with salt and plenty of black pepper, then drizzle with EVOO.

  3. Top with flaked salmon, a spoon of dill sauce and pumpkin seeds.

Per bowl, half the batch (approx.)

  • ≈ 480kcal
  • ≈ 30 gprotein
  • ≈ 11 gfibre

Rough estimate. No leftovers? Use a bag of frozen carrot & cauliflower roasted for 20 min, or make Wednesday's tuna niçoise bowl instead.

Lunch · Friday 9 October 2026