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Spring Watercress Soup

Name: Spring Watercress Soup
Cook time: 30

5 out of 5 stars (based on 4 reviews)

30 min total

4 servings

Carrot Icon for Number of Ingredients Size

10 ingredients

This soup is easy to make, delicious to eat either hot or chilled, and it’s a soup that, once tasted, you will want to make again and again. It is made with two super greens,...

1 bunch watercress, well washed
1 tablespoon olive oil
1 small Vidalia onion, in a fine dice
4 cups chicken stock
1 cup frozen peas (see Chef Tips)
4 cups baby arugula
Sea salt to taste
1 tablespoon snipped chives (optional)
2 tablespoons 2% plain Greek yogurt (optional)
Whole-wheat croutons (optional)

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Nutrition Facts

Calories

174 cals

Fat

7 g

Saturated Fat

2 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

19 g

Sugar

9 g

Fiber

2 g

Protein

10 g

Sodium

885 mg

Directions

Take the watercress and separate the thick, tough stems from the leaves. Reserve the leaves and finely dice the stems.
Over a medium high flame, heat the oil in a five quart Dutch oven or other heavy pot. Add the diced watercress stems and the Vidalia onion. Reduce the heat to medium, sprinkle with salt, and sautée until the watercress stems and onion have softened but not taken on any dark color, about five minutes.
Add the stock and bring to a boil over medium-high heat. When the soup boils, reduce heat to medium-low and simmer for 15 minutes.
Add the frozen peas. Cook two minutes or until just soft. Add the reserved watercress leaves and the arugula, stirring until they start to wilt and turn a vivid bright green. Turn off the heat.
Blend the soup with an immersion blender or in batches using a high-speed blender (for safety, fill the vase ½ full each time). Return blended soup to the pan and adjust seasoning as needed. Warm through if serving hot or chill in the refrigerator until cold. Serve with a dollop of yogurt, chopped chives, and croutons, if using.

Chef Tips

If experiencing diarrhea, make sure to cook the vegetables well and blend to a smooth puree. Omit the chives and croutons when serving.

Peas should be added still frozen. If you use fresh peas, blanch them in salted boiling water for about 5 minutes or until just tender before adding the greens to the pot.

If you can find the peppery wild Italian arugula, it’s an added plus.

You can also substitute ghee or butter for the olive oil.

If you make this with vegetable stock or broth, make sure it is light in texture and taste.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Spring Watercress Soup