Watercress Soup with Toasted Seeds

A light and peppery soup, perfect as a starter or a light lunch. Toasted seeds add a delightful crunch and nutty flavor.

Prep Time

15 minutes

Total Time

40 minutes

Calories

195 kcal

Difficulty

Easy

Equipment

3 items

Cost

£0.67/serving

Season:

☀️ Summer

Meal Type:

Breakfast•Lunch•Dessert•Soup•Appetiser

Cuisine:

British

Mood:

Healthy

Ingredients

Servings

2tablespoonsOlive Oil(Extra virgin olive oil recommended)

£0.15

1mediumOnion(Chopped)

£0.20

1largePotato(Peeled and diced)

£0.30

4cupsVegetable Broth(Low sodium preferred)

£0.50

4ouncesWatercress(Roughly chopped, about 2 packed cups)

£1.20

0.5teaspoonSalt(Or to taste)

£0.01

0.3teaspoonBlack Pepper(Freshly ground, or to taste)

£0.02

2tablespoonsMixed Seeds(Pumpkin, sunflower, sesame seeds are good options)

£0.25

1teaspoonLemon Juice(Freshly squeezed, to taste)

£0.05

Total Cost

£2.68

£0.67 per serving

Instructions

1.
Preheat oven to 350°F (175°C). Spread the mixed seeds on a baking sheet and toast in the oven for 5-7 minutes, or until lightly golden and fragrant. Watch carefully to avoid burning. Set aside to cool.
2.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
3.
Add the diced potato to the pot and cook for another 5 minutes, stirring occasionally.
4.
Pour in the vegetable broth and bring to a simmer. Cook until the potato is tender, about 10-15 minutes.
5.
Add the watercress to the pot and cook for just a minute or two, until it wilts.
6.
Remove the pot from the heat and carefully blend the soup using an immersion blender or transfer it to a regular blender (in batches if necessary). Blend until smooth.
7.
Return the soup to the pot, if needed. Season with salt, pepper, and lemon juice to taste. Heat gently if necessary.
8.
Serve the soup warm, garnished with the toasted seeds.

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My Notes

Nutrition Information

Nutrition per serving (330g)

195 kcal / 816 kJ

Carbs

17g

7% of RDA

Fat

13g

19% of RDA

Protein

10% of RDA

Detailed Breakdown

Fibre

3 g

10% of RDA

Sugar

3 g

3% of RDA

Sodium

540 mg

23% of RDA

Saturated Fat

2 g

10% of RDA

Chef's Tips

For a creamier soup, you can add a splash of cream or milk at the end, although this will change the dietary information.

If you don't have an immersion blender, be very careful when blending hot soup in a regular blender. Release pressure by leaving the lid slightly ajar and covering with a kitchen towel.

The soup can be made ahead of time and reheated. Add the toasted seeds just before serving to maintain their crunch.

Taste and adjust seasoning before serving. Watercress can vary in its pepperyness.

Cooking Equipment

Oven

Stove

Blender or Immersion Blender

Wine Pairings

No wine pairing suggestions available for this recipe.

Complete the Meal

Main Course

Dairy-Free Roasted Vegetable and Quinoa Bowl with Tahini Dressing

A colorful and nutritious dairy-free lunch bowl packed with roasted vegetables, fluffy quinoa, and a creamy tahini dressing.

50 minutes

4 servings

Easy

"Pairs perfectly with this starter"

Dessert

Stewed Apple Crumble with Oat Topping (Dairy-Free)

A warm and comforting dairy-free apple crumble with a spiced apple base and a crunchy oat topping. Perfect after a savory meal.

45 minutes

4 servings

Easy

"A dairy-free apple crumble provides a warm and comforting finish while staying true to the British cuisine and healthy-ish comfort food vibe. The sweetness of the apples, spiced with cinnamon, complements the savory flavors of the main course, while the oat topping offers a pleasant textural contrast and reinforces the whole-grain focus."

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Chef's Tips

For a creamier soup, you can add a splash of cream or milk at the end, although this will change the dietary information.

If you don't have an immersion blender, be very careful when blending hot soup in a regular blender. Release pressure by leaving the lid slightly ajar and covering with a kitchen towel.

The soup can be made ahead of time and reheated. Add the toasted seeds just before serving to maintain their crunch.

Taste and adjust seasoning before serving. Watercress can vary in its pepperyness.

Watercress Soup with Toasted Seeds

Ingredients

Instructions