Low Sodium Watercress Soup

Delightfully light yet incredibly satisfying, this Low Sodium Watercress Soup is a nourishing option for those seeking vibrant flavor without added salt. Featuring peppery watercress as the star ingredient, this recipe balances its natural brightness with velvety potato and aromatic garlic, all simmered in unsalted vegetable broth for a heart-healthy twist. A touch of lemon juice enhances the soup’s fresh, zesty notes, while an optional splash of almond milk lends a creamy finish—perfect for comforting lunches or elegant starters. Ready in just 40 minutes, this wholesome soup is rich in nutrients, low in sodium, and irresistibly delicious.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 cloves, minced garlic
• 4 cups unsalted vegetable broth
• 6 cups, loosely packed watercress
• 1 medium, peeled and diced potato
• 1 tablespoon lemon juice
• 0.5 teaspoons black pepper
• 0.5 cups plain unsweetened almond milk (optional, for creaminess)

Directions

Step 1

Heat a large pot over medium heat and add the olive oil.

Step 2

Sauté the diced onion for 3-5 minutes, or until translucent.

Step 3

Add the minced garlic and sauté for another minute, stirring frequently to prevent burning.

Step 4

Pour in the unsalted vegetable broth and add the diced potato. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 15 minutes, or until the potato is tender.

Step 5

Stir in the watercress and cook for 2-3 minutes, just until wilted.

Step 6

Remove the pot from heat and allow the soup to cool slightly. Use an immersion blender to puree the soup until smooth, or transfer the soup in batches to a countertop blender. Blend until creamy and return to the pot.

Step 7

Stir in the lemon juice and black pepper. Adjust seasoning if needed (but avoid adding salt to keep it low sodium).

Step 8

For extra creaminess, stir in the almond milk and warm the soup gently over low heat.

Step 9

Serve immediately, garnished with a sprig of fresh watercress if desired.

Nutrition Facts

Serving size	(1597.2g)

Amount per serving	% Daily Value*
Calories	581.5

Total Fat 36.0g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 4.7g
Cholesterol 4.5mg	0%
Sodium 464.4mg	0%
Total Carbohydrate 56.4g	0%
Dietary Fiber 6.1g	0%
Total Sugars 12.0g
Protein 10.0g	0%

Vitamin D 50IU	0%
Calcium 562.8mg	0%
Iron 2.5mg	0%
Potassium 1738.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.0%

Protein: 6.8%

Carbs: 38.3%