Summer pea & watercress soup

Pea and Watercress Soup

Serves 6-8

  • olive oil

  • 1 onion, peeled and chopped

  • 2 sticks celery, trimmed and chopped

  • 1 medium potato, peeled and cubed

  • 2 litres organic chicken or vegetable stock

  • 500 g fresh peas, podded

  • 200 g watercress, washed and spun dry

  • sea salt

  • freshly ground black pepper

  • 142 ml soured cream

  • extra virgin olive oil

Heat a large saucepan and pour in a little olive oil. Throw in the chopped onion and celery. Turn the heat down and cook very gently with the lid on for 10 minutes, or until the onion has softened, but not browned.



Add the potato and stock and bring to the boil. Simmer for 10 minutes or until the potato is cooked. Next, drop in the peas and watercress and simmer for a further 5 minutes until the peas are cooked.



Remove the pan from the heat. Whiz the soup with a hand blender, or in a liquidizer, until smooth. Taste, then season with salt and pepper.



Serve the soup with a spoonful of soured cream swirled in, a drizzle of extra virgin olive oil and some crusty bread and butter.



Tip: You can use frozen peas – just simmer them in the stock a couple of minutes

Nutritional Information

Summer pea & watercress soup

Delicious and refreshing, it's ideal for sunny days

More Starters recipes >
0 foodies cooked this
In summer, a light pea soup feels totally right – the watercress in this recipe adds a mustardy bite
Serves 6-8
35m
Super easy
Method

Delicious and refreshing, it's ideal for sunny days.

Heat a large saucepan and pour in a little olive oil. Throw in the chopped onion and celery. Turn the heat down and cook very gently with the lid on for 10 minutes, or until the onion has softened, but not browned.

Add the potato and stock and bring to the boil. Simmer for 10 minutes or until the potato is cooked. Next, drop in the peas and watercress and simmer for a further 5 minutes until the peas are cooked.

Remove the pan from the heat. Whiz the soup with a hand blender, or in a liquidizer, until smooth. Taste, then season with salt and pepper.

Serve the soup with a spoonful of soured cream swirled in, a drizzle of extra virgin olive oil and some crusty bread and butter.

Tip: You can use frozen peas – just simmer them in the stock a couple of minutes

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 217
    11%
  • Carbs 16.9g
    7%
  • Sugar 8.2g 9%
  • Fat 11.8g 17%
  • Saturates 3.9g 20%
  • Protein 9.9g 22%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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