Caldo Verde (Portuguese Green Soup)

Gluten Free
Dairy Free
Popular
Health score
31%
Caldo Verde (Portuguese Green Soup)
60 min.
6
367kcal

Suggestions

Ingredients

  • clove garlic minced
  • servings ground pepper black to taste
  • pound kale julienned rinsed
  • tablespoons olive oil divided
  •  onion minced
  •  potatoes peeled thinly sliced
  • 2.5 teaspoons salt 
  • ounces linguica sausage thinly sliced
  • quarts water cold

Equipment

  • food processor
  • frying pan
  • sauce pan
  • blender

Directions

  1. In a large saucepan over medium heat, cook onion and garlic in 3 tablespoons olive oil for 3 minutes. Stir in potatoes and cook, stirring constantly, 3 minutes more.
  2. Pour in water, bring to a boil, and let boil gently for 20 minutes, until potatoes are mushy.
  3. Meanwhile, in a large skillet over medium-low heat, cook sausage until it has released most of its fat, 10 minutes.
  4. Drain.
  5. Mash potatoes or puree the potato mixture with a blender or food processor. Stir the sausage, salt and pepper into the soup and return to medium heat. Cover and simmer 5 minutes.
  6. Just before serving, stir kale into soup and simmer, 5 minutes, until kale is tender and jade green. Stir in the remaining tablespoon of olive oil and serve at once.

Nutrition Facts

Calories367kcal
Protein11.68%
Fat43.34%
Carbs44.98%

Properties

Glycemic Index
38.79
Glycemic Load
27.75
Inflammation Score
-10
Nutrition Score
29.806086809739%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
18.76mg
Kaempferol
37.2mg
Myricetin
0.01mg
Quercetin
22.29mg

Nutrients percent of daily need

Calories:367.49kcal
18.37%
Fat:18.2g
27.99%
Saturated Fat:3.98g
24.88%
Carbohydrates:42.49g
14.16%
Net Carbohydrates:34.36g
12.5%
Sugar:3.05g
3.39%
Cholesterol:20.41mg
6.8%
Sodium:1218.9mg
53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.03g
22.06%
Vitamin K:304.86µg
290.34%
Vitamin A:7578.79IU
151.58%
Vitamin C:114.28mg
138.52%
Manganese:0.87mg
43.64%
Vitamin B6:0.85mg
42.74%
Potassium:1260.51mg
36.01%
Fiber:8.13g
32.53%
Calcium:235.85mg
23.59%
Vitamin B1:0.34mg
22.89%
Vitamin B3:4.5mg
22.48%
Vitamin B2:0.37mg
21.81%
Folate:84.75µg
21.19%
Magnesium:83.22mg
20.8%
Phosphorus:207.5mg
20.75%
Iron:3.3mg
18.35%
Copper:0.35mg
17.5%
Vitamin E:1.92mg
12.82%
Zinc:1.6mg
10.67%
Vitamin B5:0.92mg
9.16%
Vitamin B12:0.24µg
4.02%
Vitamin D:0.37µg
2.46%
Selenium:1.49µg
2.13%
Source:Allrecipes