Portuguese Kale Soup "Caldo Verde"

Portuguese Kale Soup "Caldo Verde"

A potato and kale soup.

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

6 servings
Preparation 10 min
Cooking 25 min

120 calories per serving 


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 pinch salt [optional]   0.1 g
  ground pepper to taste    
4 cups vegetable broth, low-sodium   1 L
4 cups water   1 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 onion and garlic; wash and spin dry the kale's leaves, then shred them (as thin as possible).
  2. 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.
  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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

120

Fat

2 g

3 %

Saturated 0.3 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

55 mg

2 %

Carbohydrate

24 g

8 %

Fibre

3 g

12 %

Sugars

3 g

Protein

3 g

Vitamin A

160 %

Vitamin C

50 %

Calcium

6 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Spanish/Portuguese

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