With January upon us so is Veganuary. If you’re planning on taking part this year, don’t forget it’s important to compensate for the nutrients typically obtained from meat.
Iron is a prime example, and iron is why watercress should play a key role in any vegan or vegetarian’s life.
Not only does watercress contain over 50 vital vitamins and minerals, in fact gram for gram it boasts more calcium than milk, more Vitamin C than an orange, more folate than a banana and more Vitamin E than broccoli, but crucially for vegetarians and vegans, it’s also high in Vitamin A and rich in iron. For plant iron to be absorbed, vitamins C and A are required to convert it into a more easily absorbable form such as haem iron as found in meat. Not all veg that contain iron have as high levels of Vitamins A and C as watercress, and so the iron is not as readily available in some green veg as in watercress.
Watercress is also a rich source of fibre and of crucial antioxidants, both vital for gut health, which in turn is linked to immunity and mental health. Finally, the distinctive peppery kick that makes watercress so special is down to the compound PEITC, which has been scientifically proven to help prevent certain cancers, and to aid post-exercise recovery by preventing DNA damage.
When all’s said and done, watercress is a great addition to any diet but for vegans and vegetarians it’s key. What’s more, with January also comes classic soup weather – so we’ve developed a range of delicious warming soups packed full of watercress and other healthy veg to make Veganuary a breeze!
Watercress, Leek & Parsnip Soup (vegan)
Serves 4 | Prep time: 10mins/Cook time: 25mins
Ingredients
- 80g Watercress, roughly chopped
- 2 Leeks (approx. 300g), sliced
- 2 Parsnips (approx. 200g), peeled & sliced
- Salt & pepper
- Croutons
Method
- Bring a 1litre pot of water to a boil and add the parsnips, cook for 5-10 minutes until beginning to soften, then add the leeks.
- Simmer until both leeks and parsnips are cooked, about 10 minutes. Take the pot off the heat, add the watercress and allow to wilt slightly, then strain the vegetables from the liquid keeping it to one side to add back in to the soup.
- Using either a handheld blender or food processor, blitz the vegetables adding a little of the cooking water in between to thin the mixture out until you reach your desired consistency.
- Serve with croutons or warm crusty bread.
One Pot Vegan Thai Green Noodle Soup with Watercress
Serves 2 | Prep time: 15mins/Cook time: 20mins
Ingredients
- Thumb sized piece of ginger, finely sliced or grated
- 2 portions of your favourite noodles
- 50g Watercress, roughly chopped
- Thai Green Curry Paste
- 1 Sweet Potato (approx. 250g), diced small
- 200ml Coconut Milk
- 200ml Water
- Coriander
- Lime
- Cashews
- Lemongrass
- Vegetable oil
Method
- In a large pot, heat a small amount of oil and cook the sweet potato until almost soft. Then, add the ginger and cook until it becomes fragrant.
- Add a little more oil to the pan if needed before adding the Thai green curry paste. Stir to coat the sweet potato in the paste, then add the coconut milk and water. Bring to a boil then allow to simmer for 10-15 minutes until the sweet potato is completely cooked through and the soup has thickened a little. You can always add more water if you want.
- Add your chosen noodles to the pot and once cooked, add the watercress. Cook for 30-60 seconds more, so the watercress softens slightly, then serve.
- Sprinkle some fresh coriander over the top and a squirt of fresh lime juice.
Watercress, Carrot & Turmeric Soup (vegan)
Serves 4
Prep time: 15 minutes
Cooking time: 20 minutes
Ingredients
- 1 x 85g watercress
- 2 tbsp rapeseed oil or vegetable oil
- 1 large onion, diced
- 1 clove garlic, finely chopped
- 1 teaspoon of grated fresh ginger
- 1 teaspoon grated fresh turmeric (or use 1 teaspoon of ground turmeric)
- 3 large carrots, peeled and chopped
- 1 litre hot vegetable stock
- Salt and pepper
To serve (optional)
- Small handful pumpkin seeds, toasted
- 50ml dairy free yoghurt alternative
- 4 pitta breads
Method
- Take a large saucepan and place it over a medium-high heat. Add in the oil then throw in the diced onions and chopped carrots along with a good pinch of salt. Fry for 8-10 minutes, or until the onions are slightly coloured and soft and the carrots have begun to cook on the outside. Add in the garlic, ginger and turmeric and fry for a further 1-2 minutes.
- Pour in the hot stock and bring to a simmer, stirring occasionally. Once the liquid is boiling turn down the heat to low (ensuring that the soup continues to simmer) and place a lid on top. Leave to cook for around 20 minutes, or until the carrots are soft and cooked through.
- Once the vegetables are cooked through, add in the watercress and cook for 30 seconds. Remove the soup from the heat and use a ladle or small jug to tip it into the bowl of a food processor or blender. Blend thoroughly. You may need to do this in batches depending on the size of your blender. Be careful not to over fill!
- Once the soup is blended thoroughly tip it back into the sauce pan. Taste and add more salt and some black pepper to taste. Finally serve into bowls and finish with the pumpkin seeds and yoghurt along with some toasted pitta breads.
Vegan Watercress Soup
Preparation: 5 mins Cooking: 15 mins Serves: 4
Ingredients
- 15ml/1 tbsp olive oil
- 1 small onion, chopped
- 1 small stick celery
- 350g/12oz potato, peeled and diced
- 600ml/1pt chicken or vegetable stock
- 3 (85g) bags watercress
- 150ml/¼pt plant milk (we used coconut)
- pinch of nutmeg
- squeeze of lemon juice
- salt and freshly ground black pepper
Method
- Heat the oil in a large pan, add the onion and celery and sauté over a medium heat for 5 mins until pale golden. Stir in the potato and stock and bring to the boil. Cover and simmer for 10 mins or until the potato is tender.
- Stir in the watercress, cover and cook for a further 5 mins or until the watercress is wilted. Transfer the soup to a food processor and blitz until smooth. Return the soup to the rinsed-out pan add the milk, nutmeg, lemon juice and seasoning to taste. Gently reheat until piping hot and serve with crusty bread.
Vegan Watercress, Pea & Parsley Soup
Serves 2
Prep time 10 mins
Cook Time 20 mins
Ingredients
- 60g watercress
- 80g peas
- 20g parsley, chopped, plus extra for serving
- 1 large potato, chopped small approx. 150g
- Vegan Crème Fraiche, for drizzling
Method
- In a pot, boil the potato until soft before adding the peas. As the peas are nearly cooked through, add the watercress, and allow to wilt for 30-60 seconds. Strain the mixture, retaining the cooking liquid.
- Add the parsley to the mixture and, using a hand blender, blend everything together. Thin to desired consistency with the retained cooking liquid and season to taste.
- Serve with croutons or crusty bread.
Enjoy a meat-free month this January and keep warm with these fabulously tasty and healthy soups.
To discover more about the health benefits of watercress, visit www.thewatercresscompany.com or for more recipe inspiration go to www.watercress.co.uk.
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