Portuguese Kale and Sausage Soup

This hearty soup is a lighter version of caldo verde, a traditional Portuguese soup.

Yield:

6 servings (serving size: 1 1/3 cups)

Recipe from

Recipe Time

Prep: 20 Minutes
Cook: 39 Minutes

Nutritional Information

Calories 162
Fat 4.6 g
Satfat 0.8 g
Protein 8.1 g
Carbohydrate 23.1 g
Cholesterol 10 mg
Iron 1.9 mg
Sodium 650 mg
Caloriesfromfat 25 %
Fiber 2.8 g
Calcium 98 mg

Ingredients

1 tablespoon olive oil
1 1/2 cups coarsely chopped onion
6 garlic cloves, chopped
1/2 teaspoon salt, divided
4 cups water
3 large red potatoes (about
1 1/4 pounds), peeled and cut into 1/2 inch pieces
3 cups fat-free, less-sodium chicken broth
1/4 teaspoon crushed red pepper
8 ounces low-fat smoked kielbasa (such as Healthy Choice), thinly sliced
6 cups thinly sliced kale (about 1 pound)

Preparation

Heat oil in a large Dutch oven over medium heat. Add onion, and sauté 3 minutes. Add garlic, and sauté 1 minute. Stir in 1/4 teaspoon salt.

Add water and potato; bring to a boil. Reduce heat, and simmer, uncovered, 8 to 10 minutes or until potato is tender. Add broth, crushed red pepper, and sausage; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. Stir in remaining 1/4 teaspoon salt and kale, and simmer 8 to 10 minutes or until kale is tender.

Note:

Oxmoor House Healthy Eating Collection

January 2006