var_dump($adSection);

Watercress Soup

20 Reviews
95% would make this recipe again

The tangy and peppery flavour of watercress works beautifully in this soup.

Preparation : 10 min Cooking : 20 min
150 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Bone-healthy

Ingredients

2 bunches watercress 240 g
2 onions, coarsely chopped 400 g
2 potatoes, peeled and cut into small pieces 400 g
2 tbsp butter, unsalted 28 g
2 cups chicken broth 500 mL
2 cups milk, partly skimmed, 2% 500 mL
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Rinse the watercress carefully, without soaking it, to remove any sand. Chop most of it reserving some leaves with some stems for decoration.
  2. Prepare the onions and potatoes. Coarsely chop the onions; peel and dice the potatoes into 1 cm cubes.
  3. Melt the butter in a saucepan over medium heat. Add the chopped onions and sauté 3 min, then add the diced potatoes and watercress. Continue to cook for about 4 min, with gentle stirring. Add the broth and milk, bring to a boil, then lower the heat. Cover and simmer about 15 min, until the vegetables are soft. Purée in a blender until smooth. Adjust the seasoning.
  4. Garnish with the reserved watercress leaves, then serve.

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

150

Fat

5 g

7 %

Saturated 2.8 g
+ Trans 0.2 g

15 %

Cholesterol

10 mg

Sodium

270 mg

11 %

Carbohydrate

22 g

7 %

Fibre

2 g

7 %

Sugars

7 g

Protein

5 g

Vitamin A

42 %

Vitamin C

40 %

Calcium

15 %

Iron

3 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Copper, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Zinc
Good source of  :
Calcium, Potassium, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D
Excellent source of  :
Vitamin A, Vitamin K
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Milk and Alternatives ½
Fats ½

Leave a review

You have to be logged in to leave a review

Members' Reviews

20 Reviews (19 with rating only ) 95% would make this recipe again
nerakmontreal
july 07, 2011 | I would make this recipe again

This soup is a beautiful green colour and very simple to make. I found there was a slightly bitter after taste from the watercress but that didn't stop me from eating two bowls! Really lovely soup - I might want to try it without the milk.

Useful 2

This recipe is in the following categories

Vegetables | Soups | Bone-healthy | Halal | High Calcium | High Vitamin D | British

Top Reviews

View All Reviews
nerakmontreal
july 07, 2011 | I would make this recipe again

This soup is a beautiful green colour and very simple to make. I found there was a slightly bitter after taste from the watercress but that didn't stop me from eating two bowls! Really lovely soup - I might want to try it without the milk.

Useful 2