Portuguese Kale Soup

Gluten Free
Dairy Free
Very Healthy
Health score
72%
Portuguese Kale Soup
480 min.
10
161kcal

Suggestions

Ingredients

  • pound beef soup bones 
  • medium head cabbage chopped
  • 0.5 pound chorizo sausage thinly sliced
  • 0.5 pound pea beans dried white
  • bunches kale dried rinsed chopped
  •  potatoes cubed peeled
  • 10 servings salt and pepper to taste
  • quart water 

Equipment

  • pot

Directions

  1. Soak beans in twice their volume of water 8 hours or overnight.
  2. In a large pot, place drained beans, chorizo, soup bones and 1 quart water (or more as needed to cover). Cook over medium heat until beans are just beginning to be tender, 1 hour.
  3. Stir in cabbage, kale, potatoes and enough hot water to cover. Cook until potatoes are tender, 20 minutes. Season with salt and pepper.

Nutrition Facts

Calories161kcal
Protein16.54%
Fat19.3%
Carbs64.16%

Properties

Glycemic Index
20.17
Glycemic Load
15.74
Inflammation Score
-9
Nutrition Score
20.32478249073%

Flavonoids

Apigenin
0.07mg
Luteolin
0.09mg
Isorhamnetin
6.14mg
Kaempferol
13.18mg
Quercetin
6.87mg

Nutrients percent of daily need

Calories:161.26kcal
8.06%
Fat:3.59g
5.52%
Saturated Fat:1.93g
12.08%
Carbohydrates:26.86g
8.95%
Net Carbohydrates:21.18g
7.7%
Sugar:3.94g
4.38%
Cholesterol:16mg
5.33%
Sodium:235.26mg
10.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.92g
13.85%
Vitamin K:172.43µg
164.22%
Vitamin C:85.79mg
103.98%
Vitamin A:2802.8IU
56.06%
Manganese:0.48mg
24%
Vitamin B6:0.47mg
23.25%
Fiber:5.68g
22.72%
Potassium:693.24mg
19.81%
Folate:72.2µg
18.05%
Calcium:139mg
13.9%
Iron:2.49mg
13.83%
Vitamin B1:0.19mg
12.84%
Magnesium:44.92mg
11.23%
Phosphorus:111.99mg
11.2%
Vitamin B2:0.18mg
10.78%
Vitamin B3:1.85mg
9.23%
Copper:0.16mg
8.07%
Vitamin B5:0.53mg
5.31%
Zinc:0.58mg
3.89%
Vitamin E:0.32mg
2.12%
Selenium:0.83µg
1.18%
Source:Allrecipes