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White ceramic bowl of bright green watercress and pea soup topped with yogurt swirl and whole peas on grey linen

Low-Cal Watercress and Pea Soup

A quick blended soup made with fresh watercress and frozen peas, ready in 40 minutes and under 120 calories per serving.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 112
Ingredients Method Notes

Ingredients
  

  • 1 tsp olive oil
  • 1 medium white onion, roughly chopped
  • 2 garlic cloves, minced
  • 1 liter low-sodium vegetable stock approximately 4 cups
  • 300 g frozen peas approximately 2 cups, no need to thaw
  • 100 g fresh watercress, thick stems removed approximately 3 packed cups
  • 1 tbsp lemon juice freshly squeezed
  • to taste fine sea salt
  • to taste black pepper freshly ground

Method
 

  1. Heat the olive oil in a 3-quart saucepan over medium heat. Add the chopped onion and cook for 6 to 8 minutes, stirring occasionally, until fully translucent and soft with no browning.
  2. Add the minced garlic and stir for 1 minute until fragrant.
  3. Pour in the vegetable stock and bring to a gentle simmer over medium-high heat.
  4. Add the frozen peas and cook for 3 to 4 minutes until just tender and bright green.
  5. Remove the pan from the heat. Stir in the watercress and allow it to wilt in the residual heat for 30 seconds. Do not simmer the watercress or the color will dull.
  6. Transfer the soup in batches to a high-speed blender and blend on high for 60 seconds until smooth. Alternatively use an immersion blender directly in the pan.
  7. Return the blended soup to the pan over low heat. Stir in the lemon juice, then season with salt and black pepper. Taste and adjust.
  8. Ladle into bowls and serve immediately with an optional swirl of plain yogurt or a few whole peas scattered on top.

Notes

Add the watercress off the heat and blend immediately for the brightest green color. A squeeze of extra lemon just before serving wakes the whole bowl up.