Local Superfoods

Pea Soup with Watercress

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Average: 5 (2 votes)
(2 votes)
Pea Soup with Watercress

Pea soup with watercress - Spoonfuls of more energy and radiance

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
305
calories
Calories

Healthy, because

Even smarter

Nutritional values

100 grams of watercress already cover more than half of the daily requirement of vitamin A, which we need for healthy skin and a strong immune system. The magnesium and the nerve-strengthening B vitamins from the mountain cheese have a relaxing effect and help to deal with stress more calmly.

Serve with your favorite homemade bread - that not only keeps you full longer but also scores with plenty of healthy ingredients.

1 serving contains
(Percentage of daily recommendation)
Calorie305 kcal(15 %)
Protein17 g(17 %)
Fat13 g(11 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage7.8 g(26 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.1 mg(9 %)
Vitamin K67.6 μg(113 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin8 mg(67 %)
Vitamin B₆0.4 mg(29 %)
Folate202 μg(67 %)
Pantothenic acid1.4 mg(23 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C50 mg(53 %)
Potassium765 mg(19 %)
Calcium367 mg(37 %)
Magnesium79 mg(26 %)
Iron2.9 mg(19 %)
Iodine19 μg(10 %)
Zinc2.8 mg(35 %)
Saturated fatty acids5.5 g
Uric acid143 mg
Cholesterol18 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
1 onion
2 stalks Celery
2 floury potatoes
2 Tbsps olive oil
36 ozs Vegetable broth
16 ozs Peas (freshly split or frozen)
8 ozs Watercress
1 oz Gruyere
salt
peppers
1 Tbsp lemon juice
How healthy are the main ingredients?
Celeryolive oilWatercressonionpotatosalt

Preparation steps

1.

Peel and finely dice the onion. Clean, wash and slice the celery crosswise. Peel and finely dice the potatoes.

2.

Heat oil in a saucepan. Sauté onion, celery and potatoes for 4 minutes over medium heat. Add broth and simmer for 10 minutes over low heat. Then add peas and cook for another 4-5 minutes.

3.

Meanwhile, wash watercress, sort and shake dry, set aside a few leaves for garnish. Shave the cheese.

4.

Remove half of the vegetables from the pot. Add watercress, puree the soup not too fine, season with salt, pepper and lemon juice.

5.

Mix in vegetables again and divide into bowls or deep plates. Garnish soup with cheese and watercress.