A potato and kale soup.
Caldo verde (Portuguese for "green broth") is a very popular soup in Portugal, each household having its own version.
|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|
|4 cups||vegetable broth, low-sodium||1 L|
|4 cups||water||1 L|
|ground pepper to taste [optional]|
- 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).
- Heat the oil in a saucepan over medium heat. Sauté the onion and garlic 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 and water then cook until the potatoes are tender, about 15 min.
- 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.
The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.
Nutrition Facts Table
per 1 Serving (300g)
% Daily Value
Servings of Canada's Food Guide1 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 :||0||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Fat, Saturated Fat, Sodium
- Source of :
- Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin E
- Good source of :
- Manganese, Potassium, Vitamin B6
- Excellent source of :
- Vitamin A, Vitamin C, Vitamin K
- Diet-related health claims :
- Artery-healthy, Heart-healthy