Watercress Soup

Watercress Soup

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

6 servings
Preparation 10 min
Cooking 20 min

150 calories per serving 
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Artery-healthy
  • Heart-healthy
  • 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 margarine non-hydrogenated   28 g
2 cups chicken broth, low-sodium   500 mL
2 cups soy beverage, unsweetened, fortified   500 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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. Heat the margarine 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 soy 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

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

150

Fat

5 g

7 %

Saturated 0.5 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

85 mg

4 %

Carbohydrate

23 g

8 %

Fibre

2 g

9 %

Sugars

4 g

Protein

7 g

Vitamin A

40 %

Vitamin C

40 %

Calcium

15 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Copper, Fibre, Iron, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Zinc
Good source of :
Calcium, Folacin, Magnesium, Manganese, Niacin, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin E
Excellent source of :
Potassium, Vitamin A, Vitamin K
Diet-related health claims :
Artery-healthy, Bone-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Bone-healthy | Halal | Heart-healthy | High Calcium | High Vitamin D | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | British

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