Pea, Leek & Watercress Soup

Preparation:

1. Heat olive oil in a pot.

2. Sauté leek until soft.

3. Add peas and broth; simmer 8–10 minutes.

4. Add watercress and cook for 2–3 minutes.

5. Blend until smooth.

6. Add lemon juice and black pepper.

7. Serve warm.

   
   

Nutritional Value (Approximate Per Serving):

Weight Loss (~110–130 kcal)

• Use 1 tbsp Greek yogurt instead of 2

• Reduce oil to ½ tsp

• Increase tomato volume

Result: Lower calories, high volume for satiety

Prediabetes / Type 2 Diabetes

• Avoid added sugar (often used in tomato soup)

• Pair with protein (e.g., tofu, chicken on the side)

Benefit: Prevents glucose spikes

High Cholesterol

• Use 0% fat Greek yogurt

• Avoid cream or butter

• Maintain olive oil in small quantity

Benefit: Supports heart health

Hypertension (Low Sodium)

• Use low-sodium broth

• Avoid added salt

• Enhance flavor with basil, garlic, and herbs

Benefit: Better blood pressure control

High-Protein Version

• Add 2 tbsp hemp seeds

  
  

  OR

• Increase Greek yogurt to 3–4 tbsp

Result: Protein increases to ~10–12 g, more filling