Winter watercress soup
Serves: 4
Time to make: 25 mins
Total cost: $11.60 / $2.90 per serve
(at time of publication)
Ingredients
- 1 tablespoon olive oil
- 1 leek, green tip removed, rinsed, chopped
- 1 medium potato, peeled, diced
- 3 cloves garlic, chopped
- 2 ½ cups skim milk
- 400g can cannellini beans, drained, rinsed
- 1 bunch watercress, stringy roots removed, chopped
- ¼ teaspoon salt
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Instructions
1 Heat a large saucepan and add oil. Gently fry leek, cover and cook over a medium heat for 6 minutes.
2 Add potato, garlic and milk to saucepan. Heat then keep at a rolling simmer for 10 minutes.
3 Add beans and watercress to saucepan. Cook until watercress starts to wilt.
4 Purée soup in a food processor or with a stick blender. Add salt to season. If soup is too thick, thin with a little water or trim milk. This soup freezes well.
Variations
For a meaty version, add bacon. Chop 4 lean rashers and add to the leek in step 1. Then replace milk with a chicken, lamb or vegetable stock to suit.
Nutrition Info (per serve)
-
Calories 182cal
-
Kilojoules 760kJ
-
Protein 12g
-
Total fat 4g
-
–Saturated fat 1g
-
Carbohydrates 20g
-
–Sugars 11g
-
Dietary fibre 6g
-
Sodium 420mg
-
Calcium 290mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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