Your Recipe

Caldo Verde (Portuguese Kale Soup)

Ingredient Amount Calories
Kale 200g 70kcal
Onions 110g 44kcal
Potatoes, raw, flesh and skin 500g 385kcal
Garlic 2g 3kcal
Olive oil 40.5g 358kcal
Sausage, pork, chorizo, link or ground, raw 250g 740kcal
Soup, chicken broth, canned, condensed 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.

Nutrition Facts
Portion Size 350 g | ml
Amount Per Portion 318
1332
kcal
kilojoules
% Daily Value *
Total Fat 20g 25%
Saturated Fat 5.1g 26%
Sodium 1387mg 60%
Total Carbohydrate 21g 8%
Dietary Fiber 3.4g 12%
Sugar 2.4g
Protein 16g 32%
Vitamin D 0.6mcg 3%
Calcium 117mg 9%
Iron 2.6mg 14%
Potassium 910mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.46 mg 9%
Vitamin B6 0.487 mg 29%
Cobalamin [B12] 1.167 mcg 0%
Floate [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%
Betaine 2 mg 0%
Choline 67.424 mg 12%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20.7 g 8%
Sugars 2.4 g 5%
Dietary fiber 3.4 g 12%
Carbohydrate 17.9 g 0%
Net carbs 18.3g
Aminoacids
Nutrient Amount DV
Alanine 0.106 g 0%
Arginine 0.16 g 0%
Aspartic acid 0.506 g 0%
Cysteine 0.034 g 0%
Glutamic acid 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%
Methionine 0.037 g 0%
Phenylalanine 0.123 g 0%
Proline 0.113 g 0%
Serine 0.107 g 0%
Threonine 0.104 g 0%
Tryptophan 0.032 g 0%
Tyrosine 0.077 g 0%
Valine 0.144 g 0%
Minerals
Nutrient Amount DV
Calcium 117.47 mg 9%
Copper 0.32 mg 35%
Fluoride 0.2 mcg 0%
Iron 2.56 mg 14%
Magnesium 43.75 mg 10%
Manganese 0.84 mg 36%
Phosphorus 233.74 mg 19%
Potassium 910 mg 19%
Selenium 12.36 mcg 22%
Sodium 1386.93 mg 60%
Zinc 1.45 mg 13%
Other
Nutrient Amount DV
Water 288.617 g 0%
Ash 5.691 g 0%