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Portuguese Kale and Sausage Soup

Prep time 20 mins
Cook time 39 mins
Yield 6 servings (serving size: 1 1/3 cups)
This hearty soup is a lighter version of caldo verde, a traditional Portuguese soup.

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)

Nutrition 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

How to Make It

  1. 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.

  2. 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.

Oxmoor House Healthy Eating Collection