Your Recipe

Caldo Verde (Portuguese Kale Soup)

Ingrédient Quantité Calories
Chou frisé 200g 70kcal
Oignons 110g 44kcal
Pommes de terre 500g 385kcal
Ail 2g 3kcal
Huile d'olive 40.5g 358kcal
Saucisse, porc, chorizo, lien ou moulu, cru 250g 740kcal
Bouillon de poulet en conserve, condensé 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.

Valeurs nutritives
Taille des portions 350 g | ml
Quantité par portion 318
1332
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 25%
Gras saturés 5.1g 26%
Sodium 1387mg 60%
Total des glucides 21g 8%
Fibres alimentaires 3.4g 12%
Sucre 2.4g
Protéine 16g 32%
Vitamine D 0.6mcg 3%
Calcium 117mg 9%
Fer 2.6mg 14%
Potassium 910mg 19%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 80.333 mcg 9%
Thiamine [B1] 0.211 mg 18%
Riboflavine [B2] 0.353 mg 27%
Niacine [B3] 7.297 mg 46%
Acide pantothénique [B5] 0.46 mg 9%
Vitamine B6 0.487 mg 29%
Cobalamine [B12] 1.167 mcg 0%
Floate [B9] 43.327 mcg 0%
Vitamine C 49.011 mg 54%
Vitamine D 0.625 mcg 3%
Vitamine E 1.313 mg 9%
Vitamine K 135.676 mcg 113%
Bétaïne 2 mg 0%
Choline 67.424 mg 12%
Carbohydrates
nutriment Quantité DV
Total des glucides 20.7 g 8%
Sugars 2.4 g 5%
Fibres alimentaires 3.4 g 12%
Carbohydrate 17.9 g 0%
Glucides nets 18.3g
acides aminés
nutriment Quantité DV
Alanine 0.106 g 0%
Arginine 0.16 g 0%
Acide aspartique 0.506 g 0%
Cystéine 0.034 g 0%
Acide glutamique 0.453 g 0%
Glycine 0.1 g 0%
Histidine 0.089 g 0%
Isoleucine 0.117 g 0%
Leucine 0.156 g 0%
Lysine 0.156 g 0%
Méthionine 0.037 g 0%
Phénylalanine 0.123 g 0%
Proline 0.113 g 0%
Sérine 0.107 g 0%
Thréonine 0.104 g 0%
Tryptophane 0.032 g 0%
Tyrosine 0.077 g 0%
Valine 0.144 g 0%
Minéraux
nutriment Quantité DV
Calcium 117.47 mg 9%
Cuivre 0.32 mg 35%
Fluorure 0.2 mcg 0%
Fer 2.56 mg 14%
Magnésium 43.75 mg 10%
Manganèse 0.84 mg 36%
Phosphore 233.74 mg 19%
Potassium 910 mg 19%
Sélénium 12.36 mcg 22%
Sodium 1386.93 mg 60%
Zinc 1.45 mg 13%
autres
nutriment Quantité DV
Eau 288.617 g 0%
Cendres 5.691 g 0%