This Beans and Watercress Greens Soup has 14 grams of protein and 7 grams of fiber per bowl. It’s unique from your usual beans and greens soup because the greens come in the form of watercress, a nutritious vegetable commonly used in Chinese cooking. High fiber and protein beans are often found in Chinese dessert soups, but here I used them in a savory soup. Onions, garlic, carrots and celery make the soup base and extra protein comes in the form of a fried egg.
Also, white pepper, a quintessential staple in the Chinese pantry, adds flavor and depth. Culture meets nutrition in this soup, bringing together elements and flavours of Asian cuisine combined with the nutritional benefits of vegetables, beans and eggs!
Ingredients
Oil – I like to use an oil that can tolerate medium to high heat cooking. In this case I used canola oil.
Onion – Onion in soup gives it the ultimate flavor foundation. When heated, it releases natural sugars that add a subtle sweetness, but also build a deep and savory complexity. Substitute regular white onion with green onions if you like. Use the white parts to create the initial soup base and save the green parts as a garnish for the end.
Carrot – Adds a natural sweetness and a beautiful orange color. Rich in lutein and beta-carotene, carrots promotes eye health, healthy vision, and immune function.
Celery – Builds depth, umami and a savory base. Nutritionally celery is high in fiber and a good source of vitamin K and potassium.
Garlic – Builds deep, savory flavor.
White Beans – White beans go great in soup and they are the main source of fiber in this recipe. They are also rich in plant protein and micronutrients like folate, iron and copper. Drain and rinse before using them to remove some of the sodium.
Vegetable Stock – A flavor packed base for the soup. If you like, use the no salt added or low sodium versions
Water – The foundation of a great soup. I also add water because if you are using regular vegetable stock, it cuts down on the sodium a bit.
Watercress
A highly nutritious leafy green, watercress is commonly used in Chinese (especially Cantonese) cooking. Low in calories and high in vitamin K, it’s often ranked number 1 for most nutritious vegetable! It’s also a great source of vitamin C, vitamin A and other minerals. Because it’s often used in Chinese soups, I put it in this soup recipe as the greens in this beans and greens soup recipe. It cooks very fast and is tasty as it is healthy.
Eggs – Pump up the protein with eggs. Each egg adds 6 grams of protein and 13 essential vitamins and minerals to help you reach your daily nutrition needs.
Salt – Add salt to taste!
White Pepper – Often used in Chinese cooking, white pepper adds a more complex and earthy flavor than black pepper. However if you don’t have white pepper, black pepper will do.
How to Make Beans and Watercress Greens Soup: Step by Step Instructions with Photos
To make the soup:
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- Step 1: Add oil to a large pot over medium high heat. Once hot, add onion, carrot, celery and garlic.
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- Step 2: Mash 1 cup (250 g) of the beans on a plate with a fork.
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- Step 3: To the pot, add vegetable stock and water.
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- Step 4: Add all the beans in and bring to a boil. Reduce to a simmer and cover.
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- Step 5: Stir in the watercress and increase the heat to medium high.
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- Step 6: Cover and cook until greens are tender, about 5 to 10 mins.
To fry the eggs and assemble the soup:
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- Step 7: In a large non-stick pan over medium heat, heat remaining Tbsp (15 mL) oil. Once heated, crack the eggs into the pan.
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- Step 8: Flip the egg and remove from the heat when egg whites are firm and opaque.
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- Step 9: Add salt and white pepper to soup to taste.
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- Step 10: Divide the soup among bowls and top each with a fried egg.
Beans and Watercress Greens Soup FAQs
Can I freeze this recipe?
You can freeze this soup without the eggs for up to 3 months. Keep in mind that the watercress may become softer upon thawing and the beans may break down a bit. Fry fresh eggs for the soup once it’s been reheated.
What makes this recipe Chinese?
In Chinese, especially Cantonese culture, soups are often used as “medicine.” This soup has watercress and white pepper, making a typical beans and greens soup more aligned with Chinese culture.
Answers to your Nutrition Questions from a Dietitian/Nutrition Expert
What makes this recipe healthy?
As a registered dietitian, watercress is often rated as the number one healthy vegetable and the beans also add lots of fiber and protein. Nutrition is also boosted with a fried egg.
Beans and Watercress Greens Soup (14 grams protein!)
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.
Video
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