I love watercress!! Along with Kale, mustard greens, and collards, watercress has the highest nutritional density or ANDI (Aggregate Nutritional Density Index). Watercress is not as common in the USA as their peers, nevertheless it can be found bagged in some large grocery chains, and in bulk in health and Asian stores. I get it from my local Asian market.
Besides watercress, this soup also contains turmeric, carrots and beans, and it is very low fat. It doesn’t get much better! With healthy carbs, fiber, protein, vitamins, anti inflammatory compounds, antioxidants and low calories per serving, that’s a winning combination.
This recipe is inspired by the original recipe from Watercress UK. I removed the oil and added the beans, for an improved nutritional profile.
Ingredients
4 servings, medium bowl.
- 1 large onion, diced
- 3 large carrots, scrubbed and diced
- 1 garlic clove, minced or grated
- 1 inch ginger root, peeled and grated
- 1 tsp ground turmeric
- 1000 ml vegetable broth (or water with bouillon)
- 1.5 cups of cooked or canned white beans (drained and rinsed if canned)
- 1 bunch of fresh watercress (about 100 g)
- Salt and pepper
- For garnish and serving: roasted pepitas or other seed, plain yogurt, whole grain bread of choice.
Instructions
- In a large, deep pan, saute the onion and carrots with a pinch of salt either dry or in a small amount of oil, until they begin to soften.
- Add the garlic and turmeric, and saute for 1-2 minutes until aromatic.
- Add the broth or water and beans. Bring to a boil, cover and simmer for about 20 minutes.
- Add the watercress and simmer for 1 or 2 minutes until it wilts.
- Turn off the heat and let it cool down for a few minutes.
- Blend with and immersion blender or regular blender.
- Add some pepper and salt if needed.
- Serve in bowls garnished with pepitas and dollops of yogurt, and some cereal bread for a complete meal. I suggest choosing a high protein whole grain bread, to boost satiety and protein intake.
- It can be prepared in advanced and heated as needed.
Nutritional value
(Soup only, excluding garnish and bread.)
Provided by https://recipecard.io/recipe-nutrition-analyzer/#app
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