Watercress Soup

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0% 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
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Bone-healthy
  • Heart-healthy
  • Artery-healthy

Ingredients

1 bunch watercress 120 g
1 onions, coarsely chopped 200 g
1 potatoes, peeled and cut into small pieces 200 g
1 tbsp olive oil 15 mL
1 cup vegetable broth 250 mL
1 cup soy beverage, unsweetened, fortified 250 mL
1 pinch salt [optional] 0.2 g
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. Heat the oil 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 beverage, 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 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

22 g

7 %

Fibre

2 g

10 %

Sugars

4 g

Net Carbs

20 g

Protein

6 g

Vitamin A

38 %

Vitamin C

40 %

Calcium

15 %

Iron

10 %

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

DIABETES Exchange

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

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