Watercress Soup

Watercress Soup

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

3 servings
Preparation 10 min
Cooking 20 min

150 calories per serving 


Ingredients

1 bunch watercress   120 g
1 onions, coarsely chopped   200 g
1 potatoes, peeled and cut into small pieces   200 g
1 tbsp butter, unsalted   14 g
1 cup vegetable broth, low-sodium   250 mL
1 cup milk, partly skimmed, 2%   250 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. 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

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

150

Fat

4.5 g

7 %

Saturated 2.5 g
+ Trans 0.2 g

15 %

Cholesterol

15 mg

Sodium

75 mg

3 %

Carbohydrate

22 g

7 %

Fibre

2 g

8 %

Sugars

8 g

Protein

5 g

Vitamin A

40 %

Vitamin C

40 %

Calcium

15 %

Iron

4 %

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
Low :
Sodium
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
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Vegetables | Soups | Bone-healthy | Halal | High Calcium | High Vitamin D | Kosher | Low Sodium | Vegetarian | British

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