Watercress Soup

3 Reviews
100% would make this recipe again

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

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Preparation : 10 min Cooking : 20 min
140 calories/serving

Ingredients

2 bunches watercress 240 g
3/4 fennels, coarsely chopped 260 g
2 potatoes, peeled and cut into small pieces 400 g
2 tbsp margarine non-hydrogenated 28 g
2 cups Allergen-Free Vegetable Broth 500 mL
2 cups milk, lactose-free 500 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 fennel and potatoes. Coarsely chop the fennel; peel and dice the potatoes into 1 cm cubes.
  3. Heat the margarine in a saucepan over medium heat. Add the chopped fennel 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 lactose-free 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 (200 g)

Amount

% Daily Value

Calories

140

Fat

5 g

8 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

190 mg

8 %

Carbohydrate

18 g

6 %

Fibre

2 g

9 %

Sugars

5 g

Net Carbs

16 g

Protein

6 g

Vitamin A

78 %

Vitamin C

44 %

Calcium

17 %

Iron

5 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Milk and Alternatives ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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