Diabetes Forecast

Cold Watercress Soup

Per Serving

Cold Watercress Soup

Makes: 8 servings
Serving Size: 1/2 cup
Calories 60
Fat 2 g
Saturated Fat 0.4 g
Carbohydrate 9 g
Fiber 1 g
Sugars 8 g
Cholesterol 0 mg
Sodium 210 mg
Protein 2 g
Choices: Starch 0.5, Fat 0.5
  • Makes: 8 servings
  • Serving Size: 1/2 cup
  • Preparation Time: 30 minutes
  • Cooking Time: 50 minutes


1 1/2 cups packed watercress, tough stems removed
1 Tbsp. olive oil
1/2 lb. russet potatoes, peeled and cubed
1 1/2 med. leeks, bottom part only, washed and sliced into thin rounds
3 cups reduced-sodium, low-fat chicken broth
Salt and pepper to taste
1/2 cup fat-free half-and-half
Chopped chives for garnish


  1. Bring a 3-quart pot of water to a boil. Add the watercress, turn off the heat, and let the watercress stand in the hot water for 30 seconds. Drain and set aside.
  2. In a large saucepan, heat the olive oil over medium heat. Add the potatoes and leeks and sauté for about 7 to 8 minutes. Add in the broth, bring to a boil, lower the heat, and simmer for 20 minutes. Add the watercress and simmer for 5 minutes.
  3. Working in batches if necessary, puree the soup in a food processor or blender. Add the pureed soup to a large bowl. Season with salt and pepper, cover, and refrigerate several hours or overnight. 4. Stir in the half-and-half right before serving and garnish each bowl with 1 tsp. of chopped chives.

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