Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Cress Soup with Potatoes and Garden Cress

This cress soup with potatoes and garden cress can be made quickly and easily and has a very rich flavor.


91% 83/12/06 
Ω-6 (LA, 1.6g) : Ω-3 (ALA, 0.1g) = 0:0

Ingredients (for servings, )


  • hand-held blender / immersion blender or blender
  • stove
  • saucepan

Type of preparation

  • cook
  • chop or grind
  • sweat
  • season to taste
  • purée


  1. For the cress soup
    Chop the potatoes and onion and sweat in some hot oil in a saucepan.

    The author uses medium-size waxy potatoes for this recipe.

  2. Pour the water (≈ 4 cups for 2 servings) on top of the potatoes and onions and let cook for 15 minutes, or until tender.

    You can use a little less water at first and then add more later to achieve the desired consistency.

  3. Add the fresh garden cress to the soup and purée.

    The original recipe calls for 2 bowls of cress. To be on the safe side, use a little less at the beginning as cress sometimes tastes quite spicy. If you think there isn’t enough cress in the soup, you can always add more.

  4. Seasoning and serving
    Season with salt, garnish with the remaining cress, and serve.

Nutritional Information per person Convert per 100g
2000 kcal
Energy208 kcal10.4%
Fat/Lipids2.8 g4.0%
Saturated Fats0.32 g1.6%
Carbohydrates (inc.dietary fiber)42 g15.6%
Sugars5.7 g6.3%
Fiber4.0 g15.8%
Protein/Albumin6.0 g11.9%
Cooking Salt (Na:108.2 mg)275 mg11.5%
A serving is 597g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 275 µg366.0%
VitVitamin C (ascorbic acid) 49 mg62.0%
VitVitamin B6 (pyridoxine) 0.84 mg60.0%
ElemPotassium, K 1'176 mg59.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 77 µg39.0%
MinCopper, Cu 0.33 mg33.0%
MinManganese, Mn 0.65 mg32.0%
ElemPhosphorus, P 158 mg23.0%
VitVitamin A, as RAE 173 µg22.0%
VitThiamine (vitamin B1) 0.22 mg20.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 1.6 g16.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.06 g3.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.05 g20.0%
Threonine (Thr, T) 0.14 g16.0%
Valine (Val, V) 0.22 g13.0%
Lysine (Lys, K) 0.23 g12.0%
Isoleucine (Ile, I) 0.14 g11.0%
Phenylalanine (Phe, F) 0.18 g11.0%
Leucine (Leu, L) 0.21 g9.0%
Methionine (Met, M) 0.06 g7.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 1'176 mg59.0%
Phosphorus, P 158 mg23.0%
Magnesium, Mg 71 mg19.0%
Sodium, Na 108 mg14.0%
Calcium, Ca 87 mg11.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.33 mg33.0%
Manganese, Mn 0.65 mg32.0%
Iron, Fe 2.4 mg17.0%
Zinc, Zn 0.79 mg8.0%
Fluorine, F 214 µg6.0%
Selenium, Se 1.5 µg3.0%
Iod, I (Jod, J) 0.99 µg1.0%
Notes about recipe

This cress soup with potatoes and garden cress can be made quickly and easily and has a very rich flavor.

Garden cress: Garden cress is in the cabbage family. It owes its characteristic spicy flavor (slightly reminiscent of mustard) to benzyl isothiocyanate, which is formed from the glucosinolate glucotropaeolin found in garden cress. In cooking, cress is mainly used as sprouts, and these can be harvested about a week after planting. Garden cress works well for sandwich spreads and salads, or for soups, as is the case in this recipe. Since garden cress contains a lot of vitamin C, iron, calcium, folic acid, and vitamin B, it is particularly good as a nutritional supplement in winter.


Tip from the author: “If the soup is too spicy or the flavor is too intense, simply let the soup simmer for a while longer.”

Growing your own garden cress: Garden cress can be grown year-round. You can normally find garden cress seeds in garden nurseries and larger supermarkets. Then simply plant the seeds in soil or even on damp cotton and place on the windowsill. They grow best in a warm place and need a lot of water.

Alternate preparation

Vegetable broth or stock: In place of the water, you can also use low-salt vegetable broth. A recipe for a good vegetable broth can be found under the following link: Vegan Broth. But in any case, garden cress by itself has such an intense taste that it usually works fine to just use water.