Take Comfort This Winter With a Healthy Bowl of Goodness

As winter settles in and daylight hours dwindle, there is a natural urge to slow down, seek warmth and find comfort in simple pleasures. Few things capture that seasonal mood quite like a nourishing bowl of soup. Warming, satisfying and endlessly adaptable, soup season is one of the quiet joys of the colder months.

This winter, watercress is taking centre stage. The Watercress Company, the UK’s largest grower of watercress, has created a range of delicious soup recipes that not only warm the soul but also support health and wellbeing. Each recipe is packed with vibrant ingredients designed to help boost immunity and carry us through to spring feeling energised rather than depleted.

Why watercress deserves a place in your winter kitchen

Often overlooked, watercress is one of the most nutrient dense vegetables available. In fact, it has received a perfect score for nutrient density from the Centre for Disease Control and Prevention. Rich in vitamins A, C and K1, and a source of folate, vitamin B6, calcium and iron, it delivers impressive benefits in every mouthful.

Gram for gram, watercress contains more vitamin C than an orange, more calcium than milk, more folate than a banana and more vitamin E than an egg. It is also rich in powerful plant compounds known as glucosinolates. When chewed, these are converted into isothiocyanates, including phenethyl isothiocyanate, which gives watercress its signature peppery flavour.

Emerging research suggests these compounds may support healthy ageing, help manage oxidative stress and play a role in appetite regulation. Phytonutrients like these are also linked to improved metabolic health and may help protect against inflammatory processes associated with conditions such as type 2 diabetes. Watercress benefits gut health too, providing fibre and compounds that help nourish beneficial gut bacteria and support intestinal health.

Naturally low in fat, sugar free and low in salt, watercress is also a source of protein and fibre. Like beetroot, it contains nitrates which the body converts into nitric oxide, supporting healthy blood flow and helping to regulate blood pressure. It is hard to find another vegetable that offers such a wide range of benefits while remaining so versatile and delicious.

Winter soups with purpose

Soup is an ideal way to enjoy watercress, allowing its nutrients to shine while pairing beautifully with other wholesome ingredients.

A comforting Watercress and Chicken Soup combines shredded leftover roast chicken with ginger, garlic and sweetcorn for a nourishing meal rich in protein, vitamin C and zinc. Light yet deeply warming, it is perfect for lunch or a simple supper.

For a classic option, Watercress Soup with an Egg brings together watercress and spinach for an iron rich base, topped with a softly poached egg that adds high quality protein and essential vitamins including B12 and D. Served with crusty bread, it is both elegant and filling.

Bright and fresh, Watercress, Pea and Parsley Soup celebrates green goodness. Peas provide fibre and plant protein, while parsley adds a fragrant lift. This soup feels light yet sustaining, ideal for days when you want nourishment without heaviness.

For those following a plant based diet, Watercress, Leek and Parsnip Soup offers creamy comfort without dairy. Naturally sweet parsnips and gentle leeks pair beautifully with the peppery bite of watercress, creating a satisfying vegan option that feels indulgent yet wholesome.

Finally, for a burst of spice and colour, the One Pot Vegan Thai Green Noodle Soup with Watercress brings warmth and vibrancy to the table. Sweet potato, coconut milk, ginger and Thai green curry paste combine to create a deeply flavourful broth, with watercress added at the end for freshness and bite. It is a wonderful way to eat a wide variety of vegetables in one bowl.

Watercress & Chicken Soup

Serves 2

Prep time: 10mins

Cook time: 15mins

This delicious Watercress & Chicken Soup is packed with flavour and nutrient-rich ingredients. Watercress provides vitamin C, which contributes to the normal function of our skin, nerve function and our immune system, while chicken supplies high-quality protein for the maintenance of normal muscle mass and is a source of zinc, a mineral that also contributes to the normal function of the immune system. Garlic and ginger add a delightful aromatic depth and warmth!

Ingredients

• 80g Watercress, roughly chopped & big stalks removed

• 150g Leftover Roast Chicken, shredded

• 1 198g tin sweetcorn, drained

• Thumb sized piece of ginger, thinly sliced or grated

• 1 clove garlic, thinly sliced or grated

• 600ml Chicken Stock

• Lemongrass to serve

Can serve with noodles or spring onions

Method

1. In a large pot, bring the chicken stock to a boil. Add the ginger and garlic and allow to infuse for a few minutes before adding the roast chicken and sweetcorn.

2. Allow this to cook for a few minutes more, then add half of the watercress and allow to wilt.

3. Serve with the other half of the watercress raw, for extra crunch.

Watercress Soup with an Egg

A classic watercress soup rich in iron with the combined impact of watercress and spinach but add an egg and benefit from a source of high-quality protein and essential vitamins like D, B12, and A.

Serves 2

Prep time 10 mins

Cook Time 20 mins

Ingredients

• 60g watercress

• 30g spinach

• 1 shallot, finely chopped

• 1 large potato, chopped small approx. 150g

• 50ml crème fraiche

• 2 eggs

Method

1. In a pan, gently soften the shallot in a little oil before setting aside.

2. In a pot, boil the chopped potato until soft. Add the watercress and spinach at the last moment, allow to cook for no more than a minute. Strain the mixture but reserve the cooking liquid.

3. Add the shallot to the potato mixture and, using a hand blender, blitz everything together. Add the reserved cooking liquid a little at a time to thin it out to your desired texture.

4. Stir though the crème fraiche and season to taste with salt and pepper.

5. To serve, poach 2 eggs for 2-3 minutes in boiling water, until the whites are cooked but the yolk is runny. Serve the soup in 2 bowls and place an egg in each.

6. Enjoy piping hot with crusty bread.

Watercress, Pea & Parsley Soup

Bright and refreshing, this Watercress, Pea & Parsley Soup is a celebration of green goodness. Peas provide protein, fibre and are a rich source of thiamine, which promotes the normal function of our nervous system and heart. Watercress adds a rich source of vitamin C, great for supporting the immune system, while parsley enhances the soup with fresh, herbaceous flavour.

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

• Crème Fraiche, for drizzling

Method

1. 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.

2. 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.

3. Serve with croutons or crusty bread.

Watercress, Leek & Parsnip Soup (vegan)

This vegan creamy Watercress, Leek & Parsnip Soup is packed with garden-fresh vegetables. Leeks and watercress provide vitamins A and C, which support normal vision and the normal function of the immune system. Parsnips contribute a smooth, naturally sweet texture and are a source of fibre, making this a wholesome, satisfying choice for any meal.

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

1. Bring a 1L pot of water to a boil and add the parsnips, cook for 5-10 minutes until beginning to soften, then add the leeks.

2. 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.

3. 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.

4. Serve with croutons or warm crusty bread.

One Pot Vegan Thai Green Noodle Soup with Watercress

Spices are a vital, but often forgotten, element in our 30 a week target for fruit and veg. This delicious spicy soup, which here is vegan but could easily include chicken for some extra protein, is a wonderful way to ‘eat the rainbow’.

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

1. 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.

2. 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.

3. 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.

4. Sprinkle some fresh coriander over the top and a squirt of fresh lime juice.

A simple way to nourish through winter

As the colder months encourage us to retreat indoors, soup offers an easy and comforting way to look after ourselves. With its exceptional nutritional profile and fresh, peppery flavour, watercress proves that healthy food can be both simple and deeply satisfying.

This winter, embrace soup season and enjoy bowls filled with warmth, flavour and nourishment.

For these recipes and more inspiration, visit www.watercress.co.uk. For further information on the health benefits of watercress, visit www.thewatercresscompany.com.