Watercress Soup

By Dr Jenna Macciochi

Watercress is now in season in the UK. Make the most of this delicious (often overlooked) leafy green. It packs a super nutritional punch, being rich in beta-carotene (the plant form of vitamin A), vitamin C, E, K & B vitamins as well as minerals calcium, iron, potassium and iodine. It is high in dietary nitrate which is heart healthy and reduces blood pressure and inflammation by supporting nitric oxide production.  

Peasare a household classic, with most of us having a bag in the freezer. They are a fantastic source of plant-based protein - a key macronutrient needed to support our immunity.   

Ingredients: 

Extra virgin olive oil  

Half an onion  

Garlic  

Sprig of thyme  

Salt and pepper  

800ml stock (either chicken or veggie stock)  

300g frozen peas  

1 bag of watercress (keep some aside to garnish) 

A handful of artichoke halves (I use pre-prepared from the deli section of the supermarket) 

Method: 

  1. In a wide pan, heat the olive oil and add the onion, garlic & thyme.
  2.  Season with salt and pepper and fry off for around 5-8 minutes on a medium-high heat until the onion softens.
  3. Add stock and peas, turn up high and simmer for 10 minutes.
  4. Turn the heat down, add the watercress and continue to cook for 15 mins on high-medium heat. 
  5. Leave to cool sufficiently before transferring the contents to a blender.    
  6. Add around 6 generous tablespoons of pre-cooked artichokes before blending the liquid together. 
  7. Transfer the soup back to the pan & warm through until piping hot. 
  8. To garnish add a few drops of lemon juice and lemon zest to kefir.  Drizzle on top to serve. 

   

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