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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Watercress and Orange Soup
 
Source: dLife

Creamy and healthy soup of watercress and sweet citrus.

Rating:
Prep Time: 10 minutes
Cook Time: 25 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 181.3
Total Carbs 18.6 g
Dietary Fiber 4.5 g
Sugars 9.3 g
Total Fat 11.7 g
Saturated Fat 5.7 g
Unsaturated Fat 6.1 g
Potassium 120.8 mg
Protein 2.1 g
Sodium 112.9 mg
Dietary Exchanges
2 1/4 Fat, 1/2 Fruit, 1/4 Milk, 1/2 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 large onion , chopped
1 tbsp olive oil
8 Greens, watercress, fresh, sprig (2 bunches)
1 medium oranges , grated rind and juice
2.5 cup low sodium vegetable broth
0.67 cup Cream, light
2 tsp cornstarch
1 pinch salt and pepper
1 tbsp heavy whipping cream (or plain yogurt to garnish)
1 medium oranges , sliced in 4 wedges


Directions
1 In a large pan with oil, soften the onion. Add the watercress, unchopped, cover and cook for 5 minutes until softened.
2 Add the orange rind, juice, and stock. Bring to boil, cover and simmer for 10-15 minutes.
3 Process in a blender/food processor until smooth.
4 Put through a strainer.
5 Blend the cream with the cornstarch until no lumps remain, then add to the soup.
6 Season to taste.
7 Gently bring soup back to boil, stirring occasionally until slightly thickened.
8 Leave to cool before chilling in the refrigerator.
9 Serve with cream or yogurt and a wedge of orange.
Additional Information
Can be served chilled or hot.


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