Beans and Watercress Greens Soup (14 grams protein!)
This Beans and Watercress Greens Soup has 14 grams of protein and 7 grams of fiber per bowl. Watercress, a nutritious and leafy green commonly used in Chinese cooking makes it a culturally unique dish. Combined with beans, it’s hearty and healthy soup.
Equipment
- 1 large pot
Ingredients
- 4 Tbsp (60 mL) oil divided
- 1 onion chopped
- 1 carrot chopped
- 1 celery stalk chopped
- 2 Tbsp (30 mL) garlic chopped
- 1 can (850 g / 30 oz) canned white beans rinsed and divided
- 4 cups (1 L) vegetable stock
- 2 cups (500 mL) water
- 1 bunch (150 g / ~2.5 cups) watercress chopped
- 4 eggs
- salt to taste
- white pepper to taste
Instructions
- Add 3 Tbsp (45 mL) oil to a large pot on medium high heat.
- Once hot, add onion, carrot, celery and garlic. Heat thoroughly, and stir occasionally until softened, about 3-5 mins.
- Mash 1 cup (250 g) of the beans on a plate.
- To the pot, add vegetable stock and water.
- Add all the beans in and bring to a boil. Reduce to a simmer and cover.
- For the next 15 mins, cook stirring occasionally until the soup thickens.
- Stir in the watercress and increase the heat to medium-high
- Cover and cook until green are tender, about 5 to 10 mins
To Cook Eggs
- In a large non-stick pan over medium heat, heat remaining Tbsp (15 mL) oil. Once heated crack the eggs into the pan.
- Sprinkle with salt and pepper. Remove from the heat when egg whites are firm and opaque.
- Add salt and white pepper to soup to taste. Divide the soup among bowls and top each with a fried egg.
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