Portuguese Kale Soup (With Veggie Version) Recipe

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Portuguese Kale Soup (With Veggie Version)
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Ingredients
16
Count
Nutrition
595
Calories
Total time
140
Minutes
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Ingredients:

Directions:

  1. Dump the potatoes in a big old stock pot with the garlic, the wine and about a gallon of water or stock, about a tbs of salt, a few dashes of hot sauce, the two apple halves and the bay leaves.
  2. Heat on medium with a lid.
  3. While the potatoes soften, simmer the chourico in a smallish sauce pan.
  4. Add a little olive oil if it's really lean sausage.
  5. Cover it and simmer on low (you want to save all the savory, spicey yumminess to stay right there in the pan!) When the potatoes are good and soft, mash them.
  6. (I take the apples out- they should be floating - for a sweeter soup, leave them in, but take the peels off.) I mash them right there in the stock pot, but some people like to strain them out, smash'em and then put them back inches.
  7. Whatever you do,*don't* dump out all of the wonderful broth the potatoes have created for you.
  8. Don't smash them entirely if you like a nice chunky soup.
  9. When the chourico is all cooked (I tell by the consistency.) put the onions in the pan and put the lid back on.
  10. Turn off the heat, and let the onions start to wilt in the pan.
  11. Let the potato broth simmer without a lid for about 1/2 hour.
  12. Taste it.
  13. Adjust salt/pepper.
  14. Take out the Bay Leaves Add the Kale, the Chourico/Onion mixture, the thyme, turmeric (about 1 tsp each), the tomatoes and the beans.
  15. Let it simmer with the lid off for about 1/2 hour.
  16. Taste it, adjust it.
  17. Add the juice of about the 1/4 of the lemon.
  18. Continue to simmer and taste for about 1 hour or so adjusting lemon, spices, salt, and hot sauce.
  19. Serve with some crusty bread, and parmesean cheese to put on top.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 595.26 Kcal (2492 kJ)
Calories from fat 139.18 Kcal
% Daily Value*
Total Fat 15.46g 24%
Cholesterol 52.49mg 17%
Sodium 800.88mg 33%
Potassium 1530.69mg 33%
Total Carbs 62.32g 21%
Sugars 12.45g 50%
Dietary Fiber 7.71g 31%
Protein 28.96g 58%
Vitamin C 226.2mg 377%
Vitamin A 2.7mg 88%
Iron 5.1mg 28%
Calcium 386.9mg 39%
Amount Per 100 g
Calories 95.9 Kcal (402 kJ)
Calories from fat 22.42 Kcal
% Daily Value*
Total Fat 2.49g 24%
Cholesterol 8.46mg 17%
Sodium 129.02mg 33%
Potassium 246.6mg 33%
Total Carbs 10.04g 21%
Sugars 2.01g 50%
Dietary Fiber 1.24g 31%
Protein 4.67g 58%
Vitamin C 36.4mg 377%
Vitamin A 0.4mg 88%
Iron 0.8mg 28%
Calcium 62.3mg 39%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.4
    Points
  • 13
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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