Prep & Cooking time: 20-30 minutes
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & K, protein, fibre, potassium, manganese, iron, calcium no added sugars and is low in fats!
This is another great soup recipe to try as this cold weather continues! It’s quick, simple, versatile, nutritious and has volumes of flavour!
180g White onion
500g Frozen peas
1Kcal Fry Spray (low-fat cooking oil)
800ml Vegetable stock
Salt & Ground black pepper
200ml Soya milk (unsweetened & fortified)
Peel and chop the onion. Wash the watercress.
Heat a non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil.
Add the onion. Gently fry 1-2 minutes or until softened.
Add the stock and water. Bring to the boil.
Add the peas. Cover with a lid. Bring back to the boil.
Add the watercress. Reduce the heat to a simmer. Cook for 3-5 minutes or until the peas are just tender.
Remove from the heat. Season it with some salt and pepper to taste. Allow it to cool slightly.
Transfer the soup into a blender.
Blend until smooth.
Return the soup to the saucepan or a resealable container. Taste and season as necessary.
Add the DF milk. Stir together.
Place the saucepan back over a medium-low heat (if applicable) and reheat gently.
Ladle into a serving bowl. Garnish with some fresh or dry herbs (try mint or chives), soya yoghurt, seeds, chopped nuts, croutons or some spare watercress if desired.
- For a thicker soup, thicken it with a slurry of potato starch or add a (peeled/chopped) potato to the soup when cooking.
- Try using rocket, spinach or kale instead of watercress…and consider using a larger quantity (if desired of course)!
- Try adding some cooked green lentils, quinoa or pearl barley (if gluten isn’t a concern) to the soup.