Skinny Portuguese Kale and Potato Soup (Caldo Verde)

May 09, 2023May 9, 20230 1
Skinny Portuguese Kale and Potato Soup (Caldo Verde)
in Soup

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb Portuguese chourico ( can use turkey chourico ) or 1 lb turkey sausage ( I like to use chourico dogs )
1 lb kale , stems removed , leaves shredded
1 teaspoon olive oil
1 onion , chopped
4 garlic cloves , chopped
6 cups fat free chicken broth
4 small boiling potatoes , peeled diced into 1/4 inch pieces
1 pinch dried red pepper flakes
salt , if needed
1/4 teaspoon fresh ground pepper

Nutrision Information

Servings Per Recipe
6
Calories
198
Sugar
4g
Fat
5g
Caldo Verde is a traditional Portuguese soup that is typically made with chourico sausage, kale, and potatoes. This version is a lighter, healthier take on the classic recipe, using turkey chourico or sausage to reduce the fat and calories. The soup is still hearty and flavorful, with a satisfying combination of savory sausage, tender potatoes, and nutritious kale. Serve this soup as a main dish for a delicious and healthy meal.

Instructions

1.In a large soup pot, cook the chourico or turkey sausage over medium heat until browned. Remove and set aside, leaving the drippings in the pot.
2.Add the olive oil to the pot and cook the onion over low heat until translucent, about 5 minutes.
3.Add the garlic and red pepper flakes and cook for another minute.
4.Add the chicken broth and diced potatoes and bring to a boil. Reduce heat and let simmer until potatoes are tender, about 15 minutes.
5.Add the kale and chourico or turkey sausage and continue to simmer until the kale is wilted, about 5 minutes.
6.Season with salt and pepper to taste. Serve hot.

PROS

This soup is low in fat and calories, making it a great option for a healthy meal.
It is also packed with nutrients from the kale and potatoes.

CONS

The soup may be too bland for some people’s taste, so be sure to season according to your preferences.
The chourico or turkey sausage can also be high in sodium, so consider using a low-sodium option if desired.

HEALTH & BENEFITS

This soup is a great source of vitamin C from the kale and potatoes. It is also high in fiber and potassium. The chourico or turkey sausage provides protein, but should be consumed in moderation due to its high sodium content.

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