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Portuguese Kale Soup "Caldo Verde"

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A potato and kale soup, flavoured with chorizo.

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

Preparation : 10 min Cooking : 25 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free

Ingredients

3 potatoes, peeled and cut into pieces 600 g
1 onions, finely chopped 200 g
1 clove garlic, finely chopped
4 cups kale, shredded 300 g
1 tbsp olive oil 15 mL
1 chorizo sausage (Spanish type) 100 g
4 cups chicken broth, low-sodium 1 L
4 cups water 1 L
salt [optional]
ground pepper to taste [optional]

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 onion and garlic; wash and spin dry the kale's leaves, then shred them (as thin as possible). Cut half of the chorizo into small dices and slice the other half into thin rounds. Set them aside.
  2. Heat the oil in a saucepan over medium heat. Sauté the onion and garlic until softened, about 4 min. Add the chorizo dices and the potato pieces, then cook 5 min, with occasional stirring. Add a little salt and pepper. Add the warm broth and water 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, garnishing with the chorizo rounds, then serve.

Remarks

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

Nutrition Facts Table

per 1 Serving (320g)

Amount

% Daily Value

Calories

210

Fat

9 g

14 %

Saturated 2.9 g
+ Trans 0 g

15 %

Cholesterol

10 mg

Sodium

260 mg

11 %

Carbohydrate

25 g

8 %

Fibre

3 g

11 %

Sugars

3 g

Protein

9 g

Vitamin A

156 %

Vitamin C

51 %

Calcium

5 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin E, Zinc
Good source of  :
Copper, Manganese, Vitamin B1, Vitamin B12, Vitamin B6
Excellent source of  :
Niacin, Potassium, Vitamin A, Vitamin C, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Meat and Alternatives ½
Fats 1 ½

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This recipe is in the following categories

Vegetables | Soups | Spanish/Portuguese