Artichoke Soup with Watercress
Healthy, because
Even smarter
Nutritional values
The artichokes in this dish provide a slew of minerals such as niacin and magnesium, as well valuable dietary fiber, and vitamins C and K.
You can turn this into a vegan or vegetarian dish by substituting the butter for olive oil and omitting the whipping cream.
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 49.8 g | (166 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 34.1 μg | (57 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 320 μg | (107 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,885 mg | (47 %) | ||
| Calcium | 297 mg | (30 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 379 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 6 Artichoke
- 2 small, starchy potatoes
- 1 onion
- 1 stalk Celery
- 48 ozs vegetable stock
- 1 handful Watercress
- 3 ozs Whipped cream (or creme fraiche)
- salt (and)
- freshly ground peppers
- 2 tsps butter
- extra virgin olive oil
Preparation steps
Rinse the artichokes and remove the hard outer leaves. Cut the tips off, then halve the artichokes, remove the inner choke and cut into thin strips. Peel the stem and chop roughly. Peel the onion and chop finely. Rinse the celery and cut into thin slices. Peel the potatoes and dice.
Heat 2 tablespoons of oil in a saucepan and sauté the onion. Add the celery and briefly sauté, then add the artichokes and potatoes and continue to cook. Pour in the vegetable stock. Bring to a boil, reduce the heat, cover and simmer for 40 minutes. Remove from the heat and stir in the watercress. Puree the soup with a stick blender and stir in the butter and cream. Season with salt and pepper. Pour the soup into bowls and serve drizzled with 1-2 tablespoons of cream.
