Portuguese Kale Soup "Caldo Verde"

3 Reviews
100% would make this recipe again

A potato and kale soup.

Caldo verde (Portuguese for "green broth") is a very popular soup in Portugal, each household having its own version.

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Preparation : 10 min Cooking : 25 min
180 calories/serving
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Ingredients

3 potatoes, peeled and cut into pieces 600 g
3/4 fennels, finely chopped 260 g
4 cups kale, shredded 300 g
1 tbsp Garlic-Infused Oil 15 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
8 cups Allergen-Free Vegetable Broth 2 L

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables: Peel the potatoes, then cut them into 3 cm pieces; finely chop the fennel; wash and spin dry the kale's leaves, then shred them (as thin as possible).
  2. Heat the garlic-infused oil in a saucepan over medium heat. Sauté the fennel until softened, about 4 min. Add the potato pieces, then cook 5 min, with occasional stirring. Add a little salt and pepper. Add the warm broth then cook until the potatoes are tender, about 15 min.
  3. Purée the soup in a blender. Return the soup into the saucepan and warm it up. Add the kale, then simmer, uncovered, 3 to 5 min. Adjust the seasoning. Ladle the soup into bowls, then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

180

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

480 mg

20 %

Carbohydrate

28 g

9 %

Fibre

5 g

22 %

Sugars

4 g

Net Carbs

23 g

Protein

4 g

Vitamin A

300 %

Vitamin C

75 %

Calcium

9 %

Iron

13 %
More info

Claims

This recipe is :
Excellent source of  :
Manganese, Potassium, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Copper, Fibre, Folacin, Magnesium, Vitamin B6, Vitamin E
Source of  :
Calcium, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

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  • use my large pan with the copper bottom
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