Packed with vitamins A, C and K, and a great source of potassium, iron and calcium, watercress packs a lot of punch in its peppery-tasting leaves. Great in salads or in soups, watercress, like arugula and spinach, is a versatile green-leaf vegetable. In this low fat soup, I add the watercress towards the end of cooking to preserve as many nutrients as possible.
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
- 1 tablespoon olive oil
- 1 yellow onion, finely chopped
- 2 medium (or 1 large) russet potatoes, peeled and cubed
- 3 cups fat-free, low sodium chicken or vegetable broth
- 1 cup fat-free milk
- Freshly ground black pepper to taste
- 1 large bunch watercress, washed, thick stems removed, and chopped
- 1/2 cup freshly chopped Italian parsley
Preparation:
Heat oil in a large saucepan or soup pot. Gently sauté onions and potatoes until onions begin to soften. Add broth and milk. Bring to a boil, then cover and simmer for 20 minutes. Add watercress and parsley. Simmer for 5 minutes. Turn off heat. When soup has cooled slightly. Transfer to a blender, working in two batches if necessary. Puree soup until smooth.Serves 4.
Per Serving: Calories 175, Calories from Fat 33, Total Fat 3.7g (sat 0.6g), Cholesterol 1mg, Sodium 100mg, Carbohydrate 28.8g, Fiber 4.6g, Protein 6.7g
