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Creamy watercress soup
This delicious soup can be served hot or cold.
What you need
- 50 g butter
- 1 large onion, peeled and chopped
- 1 clove garlic, peeled and crushed
- 2 bunches watercress, trimmed, rinsed and roughly chopped
- 25 g plain flour
- seasoning
- 600 ml milk
- 450 ml chicken stock
- 90 ml single cream
Method
Melt the butter in a large saucpan. Add the onion and garlic. Cook for 3 min until softened.
Add the watercress. Cook for 2-3 min until wilted.
Stir the flour into the pan. Cook for 1 min, stirring frequently. Season to taste. Slowly add the milk and stock until all is incorported.
Bring to the boil and continue to cook, stirring frequently, until thickened slightly. Simmer for 20-25 min, stirring occasionally.
Liquidise until smooth. If serving hot, return to a clean pan and simmer for 2 min.
Stir in half the cream. Spoon into warmed soup bowls. Swirl in remaining cream.
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Preparation 20 minutes Cook 28 minutes Total 48 minutes -
Energy 176 kcal/serving Fat 4.93 g/serving Carbohydrates 64.54 g/serving Glycaemic Index 24 Glycaemic Load 2.67 
Serving suggestion
Garnish with a sprig of watercress. Seve with wholegrain bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 738 | 300 | 10475 | 8350 |
| Energy (kcal) | 176 | 71.8 | 2500 | 2000 |
| Protein (g) | 6.19 | 2.52 | ||
| Carbohydrate (g) | 11.4 | 4.62 | 345 | 275 |
| Fat (g) | 12.1 | 4.93 | 95 | 70 |
| Fat (saturated) (g) | 7.39 | 3.00 | ||
| Fibre (g) | 0.73 | 0.30 | ||
| Sodium (mg) | 610 | 248 | ||
| Salt (equivalent) (g) | 1.53 | 0.62 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 282 | 114 | 800 |
| Vitamin B-12 (µg) | 0.45 | 0.18 | 1 |
| Vitamin B-6 (mg) | 0.11 | 0.04 | 2 |
| Vitamin C (mg) | 13.6 | 5.55 | 60 |
| Vitamin D (µg) | 6.22 | 2.53 | 266 |
| Vitamin E (mg) | 0.46 | 0.19 | 10 |
| Zinc (mg) | 0.56 | 0.23 | 15 |
| Calcium (mg) | 214 | 87.3 | 800 |
| Folate (mcg) | 18.0 | 7.34 | 200 |
| Iron (mg) | 0.39 | 0.16 | 14 |
| Magnesium (mg) | 25.8 | 10.5 | 300 |
| Niacin (mg) | 0.50 | 0.20 | 18 |
| Pantothenic acid (mg) | 0.53 | 0.22 | 6 |
| Riboflavin (mg) | 0.29 | 0.12 | 1.6 |
| Phosphorous (mg) | 158 | 64.5 | 800 |
| Thiamin (mg) | 0.12 | 0.05 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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