Low Sodium Watercress Soup
Elevate your healthy dining experience with this flavorful and heart-friendly Low Sodium Watercress Soup! Packed with nutrient-rich watercress, tender potatoes, and aromatic garlic and onions, this recipe balances wholesome ingredients while keeping sodium levels minimal. Unsalted vegetable broth forms the base, and a touch of bright lemon juice adds a refreshing zing. For those looking for a creamy finish, optional almond milk offers a dairy-free way to enhance the texture. Ready in just 40 minutes, this comforting soup is a perfect option for health-conscious meal planning, combining ease, nutrition, and vibrant, earthy flavors. Serve it warm and garnish with fresh watercress for a stunning presentation that’s as good for the soul as it is for the body. Perfect for anyone seeking a low sodium, plant-based soup that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic
- 4 cups unsalted vegetable broth
- 6 cups, loosely packed watercress
- 1 medium, peeled and diced potato
- 1 tablespoon lemon juice
- 0.5 teaspoons black pepper
- 0.5 cups plain unsweetened almond milk (optional, for creaminess)
Instructions
Heat a large pot over medium heat and add the olive oil.
Sauté the diced onion for 3-5 minutes, or until translucent.
Add the minced garlic and sauté for another minute, stirring frequently to prevent burning.
Pour in the unsalted vegetable broth and add the diced potato. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 15 minutes, or until the potato is tender.
Stir in the watercress and cook for 2-3 minutes, just until wilted.
Remove the pot from heat and allow the soup to cool slightly. Use an immersion blender to puree the soup until smooth, or transfer the soup in batches to a countertop blender. Blend until creamy and return to the pot.
Stir in the lemon juice and black pepper. Adjust seasoning if needed (but avoid adding salt to keep it low sodium).
For extra creaminess, stir in the almond milk and warm the soup gently over low heat.
Serve immediately, garnished with a sprig of fresh watercress if desired.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 4 mg | 2% | |
| Sodium | 464 mg | 20% | |
| Total Carbohydrate | 56.4 g | 21% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 12.0 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 563 mg | 43% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1738 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
