Vegan, Gluten Free
Iron-fortified Watercress Soup
20 mins
Intermediate
4-6 Servings
Green leafy veg such as watercress and spinach are good sources of iron (100g of watercress contains about 16 per cent of your daily allowance) which is why this soup is great for levelling up.
About This Recipe
Green leafy veg such as watercress and spinach are good sources of iron, with 100g/4oz of watercress containing about 16 per cent of the recommended daily allowance. Even better they’re also a good source of vitamin C which is needed to help the absorption of what is called non-haem iron – the kind that comes from plants and not animals.
In fact, watercress – which is high in phytonutrients, vitamins and minerals, is such a nutritional powerhouse that the American Centers for Disease Control and Prevention lists it as number one in its list of powerhouse fruit and vegetables – the foods most strongly associated with reduced chronic disease risk. Here Jason has taken those qualities and harnessed them into a super low-calorie, delicious soup recipe that’s perfect for a light lunch.
Its vibrant colour comes from the plant’s chlorophyl content, so if you want to make as a batch and store, be sure to follow the ice cooling technique at the end to rapidly stop it cooking before storage. Likewise, when re-heating, try to do this quickly – and take off the heat before it begins to boil. If you have no watercress, spinach and spring greens work as substitutes. Be sure to take out the harder stalks first.
Log In To Access This Free Recipe
Log in today and gain access to this recipe to get a taste of how we elevate your mealtimes with Elevated Food For Life.
Ingredients
600g/21oz water cress (leaves, not stalks) or another green veg such as spinach
50g/1.8oz shallots
50g/1.8oz leeks
150g/5oz potatoes
2000g/71oz Elevated white veg stock or use veggie stock cubes
5tsp garlic
50g/1.8oz olive oil
0.5tsp salt
0.5tsp white pepper
Optional:
1tsp dried wakame
poached egg
chopped chives
crème fraiche
Nutrition Per Serving
Calories
125
Fats
9G
Carbs
9G
Protein
4G
Method
Bring the clear vegetable stock to boil (use a stock cube if you do not have our stock)
Very thinly slice the potato into water
Very thinly slice the leeks, shallots and garlic
In a separate deep solid-bottom pan, heat the olive oil
Add the potato and cook gently to soften but not colour
Add the shallots, leeks and garlic, gently cooking until soft
Add the green leaves and the salt, pop a lid on for a minute or two, then turn constantly
Cook for 1-2 minutes until most of the volume has gone from the greens, then add the hot stock
Add wakame (if using) and the white pepper, return to the boil. Take off when the potato is soft
Blitz in a liquidiser and pass through a fine sieve
Serve immediately, or chill over an ice bath to store (this retains the chlorophyll and keeps the soup looking vibrant)