Your Recipe

Caldo Verde

Zutat  Menge  Kalorien 
Grünkohl 150g 53kcal
Kartoffeln, roh, Fruchtfleisch und Schale 750g 578kcal
Knoblauch 6g 9kcal
Olivenöl 56g 495kcal
Wurst, Schweinefleisch, Chorizo, Link oder gemahlen, roh 150g 444kcal

Recipe Instructions:

4 tablespoons good olive oil
2 cloves garlic, peeled and chopped
750g floury potatoes, diced (I don't bother to peel)
150g kale or cavolo nero, torn up, big stalks removed
150g chorizo, sliced (the cooking kind not ready to eat salami kind)

Heat 3 tablespoons of the olive oil in a large pan along with the garlic and cook gently until the garlic starts dancing around the pan then add the potatoes and a teaspoon of salt, stir and cook for 5 minutes. Add 1.2 litres water and cook for 20 minutes or until potatoes are soft. Squish around 1/3 of the cubes against the side of the pan to add a little body to the soup. Add the kale and simmer for 5 minutes.
Meanwhile heat the remaining oil in a pan and cook the chorizo for a few minutes then add this to the potatoes and kale along with the lovely orange oil. Taste (cautiously, it will be hot) and adjust seasoning if necessary. Serve with good, crusty bread.

Nährwertangaben 
Portionsgröße  278 g | ml
Menge pro Portion  394
1651
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 24g 31%
Gesättigte Fettsäuren  5.3g 26%
Natrium 327mg 14%
Gesamte Kohlenhydrate  36g 13%
Ballaststoffe  5.5g 20%
Zucker  1.9g
Protein  10g 20%
Vitamin D 0.6mcg 3%
Kalzium 128mg 10%
Eisen  2.8mg 15%
Kalium 1049mg 22%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 90.375 mcg 10%
Thiamin [B1] 0.275 mg 23%
Riboflavin [B2] 0.308 mg 24%
Niacin [B3] 4.494 mg 28%
Pantothensäure [B5] 0.701 mg 14%
Vitamin B6 0.75 mg 44%
Cobalamin [B12] 0.75 mcg 0%
Folat [B9] 51.42 mcg 0%
Vitamin C 72.431 mg 80%
Vitamin D 0.563 mcg 3%
Vitamin E 2.366 mg 16%
Vitamin K 158.304 mcg 132%
Betain 2.039 mg 0%
Cholin 59.528 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  36.4 g 13%
Sugars 1.9 g 4%
Ballaststoffe  5.5 g 20%
Carbohydrate 35 g 0%
Netto-Kohlenhydrate 34.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.175 g 0%
Arginin 0.26 g 0%
Asparaginsäure 1.006 g 0%
Cystein 0.06 g 0%
Glutaminsäure 0.794 g 0%
Glycin 0.163 g 0%
Histidin 0.132 g 0%
Isoleucin 0.193 g 0%
Leucin 0.265 g 0%
Lysin 0.27 g 0%
Methionin 0.072 g 0%
Phenylalanin 0.211 g 0%
Prolin 0.185 g 0%
Serin 0.188 g 0%
Threonin 0.177 g 0%
Tryptophan 0.053 g 0%
Tyrosin 0.13 g 0%
Valin 0.257 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 127.73 mg 10%
Kupfer 0.26 mg 29%
Fluorid 0 mcg 0%
Eisen  2.75 mg 15%
Magnesium 63.38 mg 15%
Mangan 0.69 mg 30%
Phosphor 185.67 mg 15%
Kalium 1049.03 mg 22%
Selen 8.28 mcg 15%
Natrium 327.16 mg 14%
Zink 1.36 mg 12%
andere
Nährstoff Menge  DV
Wasser 203.634 g 0%
Asche 3.701 g 0%