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Portuguese Kale Soup "Caldo Verde"

2 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.

Preparation : 10 min Cooking : 25 min
120 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

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
4 cups vegetable 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).
  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

per 1 Serving (300g)

Amount

% Daily Value

Calories

120

Fat

2 g

3 %

Saturated 0.3 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

24 g

8 %

Fibre

3 g

12 %

Sugars

3 g

Protein

3 g

Vitamin A

156 %

Vitamin C

51 %

Calcium

5 %

Iron

7 %

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 : 0 serving

Claims

This 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

DIABETES Exchange

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

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again