Your Recipe

Caldo Verde (Portuguese Kale Soup)

Zutat  Menge  Kalorien 
Grünkohl 200g 70kcal
Zwiebeln 110g 44kcal
Kartoffeln, roh, Fruchtfleisch und Schale 500g 385kcal
Knoblauch 2g 3kcal
Olivenöl 40.5g 358kcal
Wurst, Schweinefleisch, Chorizo, Link oder gemahlen, roh 250g 740kcal
Suppe, Hühnerbrühe, Konserven, kondensiert 1000g 310kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 250 grams of chorizo sausage, sliced
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 3 tablespoons olive oil
• 500 grams of potatoes, peeled and diced
• 1 liter chicken or vegetable broth
• 1 bunch of kale (about 200 grams), stems removed and thinly sliced
• Salt and pepper to taste
Instructions:
1. Cook Chorizo and Aromatics:
• In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the sliced chorizo and cook until browned and crispy. Remove the chorizo from the pot and set aside.
• In the same pot, add the remaining olive oil. Add the chopped onion and garlic. Sauté until the onion is soft and translucent, about 5 minutes.
2. Cook Potatoes:
• Add the diced potatoes to the pot. Stir to combine with the onion and garlic mixture.
• Pour in the chicken or vegetable broth. Bring to a boil, then reduce the heat and simmer until the potatoes are tender about 15-20 minutes.
3. Prepare Kale:
• While the potatoes are cooking, prepare the kale. Roll up the kale leaves and thinly slice them into ribbons.
4. Blend Soup (Optional):
• At this point, you can blend part of the soup to create a creamier base. Use an immersion blender or transfer a portion of the soup to a blender, then return it to the pot.
5. Add Kale and Chorizo:
• Add the sliced kale to the pot. Cook for 5-7 minutes, or until the kale is tender.
• Stir in the cooked chorizo. Season with salt and pepper to taste.
6. Serve:
• Ladle the Caldo Verde into bowls. Drizzle with a little extra olive oil if desired.
• Serve hot, accompanied by crusty bread for a complete meal.
Note:
• Caldo Verde is often served with a drizzle of olive oil on top and can be accompanied by Portuguese cornbread (broa) or other rustic bread.

Nährwertangaben 
Portionsgröße  350 g | ml
Menge pro Portion  318
1332
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  5.1g 26%
Natrium 1387mg 60%
Gesamte Kohlenhydrate  21g 8%
Ballaststoffe  3.4g 12%
Zucker  2.4g
Protein  16g 32%
Vitamin D 0.6mcg 3%
Kalzium 117mg 9%
Eisen  2.6mg 14%
Kalium 910mg 19%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 80.333 mcg 9%
Thiamin [B1] 0.211 mg 18%
Riboflavin [B2] 0.353 mg 27%
Niacin [B3] 7.297 mg 46%
Pantothensäure [B5] 0.46 mg 9%
Vitamin B6 0.487 mg 29%
Cobalamin [B12] 1.167 mcg 0%
Folat [B9] 43.327 mcg 0%
Vitamin C 49.011 mg 54%
Vitamin D 0.625 mcg 3%
Vitamin E 1.313 mg 9%
Vitamin K 135.676 mcg 113%
Betain 2 mg 0%
Cholin 67.424 mg 12%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  20.7 g 8%
Sugars 2.4 g 5%
Ballaststoffe  3.4 g 12%
Carbohydrate 17.9 g 0%
Netto-Kohlenhydrate 18.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.106 g 0%
Arginin 0.16 g 0%
Asparaginsäure 0.506 g 0%
Cystein 0.034 g 0%
Glutaminsäure 0.453 g 0%
Glycin 0.1 g 0%
Histidin 0.089 g 0%
Isoleucin 0.117 g 0%
Leucin 0.156 g 0%
Lysin 0.156 g 0%
Methionin 0.037 g 0%
Phenylalanin 0.123 g 0%
Prolin 0.113 g 0%
Serin 0.107 g 0%
Threonin 0.104 g 0%
Tryptophan 0.032 g 0%
Tyrosin 0.077 g 0%
Valin 0.144 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 117.47 mg 9%
Kupfer 0.32 mg 35%
Fluorid 0.2 mcg 0%
Eisen  2.56 mg 14%
Magnesium 43.75 mg 10%
Mangan 0.84 mg 36%
Phosphor 233.74 mg 19%
Kalium 910 mg 19%
Selen 12.36 mcg 22%
Natrium 1386.93 mg 60%
Zink 1.45 mg 13%
andere
Nährstoff Menge  DV
Wasser 288.617 g 0%
Asche 5.691 g 0%