Portuguese Kale and Sausage Soup

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Portuguese Kale and Sausage Soup
59 min.
6
325kcal

Suggestions


Warm, comforting, and packed with flavor, Portuguese Kale and Sausage Soup is a delightful dish that combines the perfect balance of savory sausage, tender kale, and creamy potatoes. This gluten-free and dairy-free recipe is not only healthy but incredibly satisfying, making it the ideal choice for a wholesome lunch or dinner. With a touch of crushed red pepper, this soup offers a mild heat that complements the rich flavors of the smoked kielbasa, while the kale adds a nutritious punch to every spoonful.

Ready in under an hour, this easy-to-make soup is perfect for busy weeknights when you want something quick, filling, and packed with nutrients. The combination of hearty vegetables and lean sausage makes this dish both delicious and well-balanced, offering a great source of protein and fiber without the extra calories. Whether you're cooking for a family or looking for a cozy solo meal, this Portuguese Kale and Sausage Soup will surely become a favorite in your kitchen. Plus, with just a handful of ingredients and a Dutch oven, it couldn't be easier to whip up!

Ingredients

  • 0.3 teaspoon pepper red crushed
  • cups fat-skimmed beef broth fat-free
  •  garlic clove chopped
  • pound kale thinly sliced
  • ounces kielbasa smoked low-fat thinly sliced (such as Healthy Choice)
  • tablespoon olive oil 
  • 1.5 cups onion coarsely chopped
  • large potatoes - remove skin red
  • 0.5 teaspoon salt divided
  • cups water 

Equipment

  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium heat.
  2. Add onion, and saut 3 minutes.
  3. Add garlic, and saut 1 minute. Stir in 1/4 teaspoon salt.
  4. Add water and potato; bring to a boil. Reduce heat, and simmer, uncovered, 8 to 10 minutes or until potato is tender.
  5. Add broth, crushed red pepper, and sausage; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. Stir in remaining 1/4 teaspoon salt and kale, and simmer 8 to 10 minutes or until kale is tender.

Nutrition Facts

Calories325kcal
Protein14.64%
Fat39.79%
Carbs45.57%

Properties

Glycemic Index
19.5
Glycemic Load
1.35
Inflammation Score
-10
Nutrition Score
30.500434979149%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
19.85mg
Kaempferol
35.65mg
Myricetin
0.06mg
Quercetin
26.44mg

Nutrients percent of daily need

Calories:324.71kcal
16.24%
Fat:14.83g
22.82%
Saturated Fat:4.45g
27.8%
Carbohydrates:38.22g
12.74%
Net Carbohydrates:31.21g
11.35%
Sugar:4.89g
5.43%
Cholesterol:26.46mg
8.82%
Sodium:1073.81mg
46.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.28g
24.56%
Vitamin K:301.89µg
287.51%
Vitamin A:7591.01IU
151.82%
Vitamin C:90.75mg
110%
Manganese:0.89mg
44.65%
Potassium:1298.31mg
37.09%
Vitamin B1:0.46mg
30.48%
Vitamin B6:0.6mg
29.97%
Fiber:7.01g
28.03%
Vitamin B3:5.02mg
25.12%
Vitamin B2:0.41mg
24.36%
Calcium:239.33mg
23.93%
Phosphorus:234.46mg
23.45%
Folate:89.69µg
22.42%
Copper:0.39mg
19.68%
Magnesium:78.42mg
19.61%
Iron:3.42mg
19.02%
Selenium:11.43µg
16.33%
Zinc:1.78mg
11.86%
Vitamin B12:0.6µg
9.96%
Vitamin B5:0.96mg
9.58%
Vitamin E:0.9mg
5.97%
Source:My Recipes