Tuscan Kale Soup with Chorizo

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Tuscan Kale Soup with Chorizo
60 min.
6
279kcal

Suggestions


Warm up your kitchen and your soul with this delightful Tuscan Kale Soup with Chorizo! This hearty dish is not only a feast for the senses but also a celebration of wholesome ingredients that come together to create a symphony of flavors. With its rich, savory broth and the spicy kick of Spanish chorizo, this soup is perfect for those chilly evenings when you crave something comforting yet nutritious.

What makes this recipe truly special is its balance of health and taste. Packed with lacinato kale, known for its robust texture and earthy flavor, this soup is a powerhouse of vitamins and minerals. The addition of boiling potatoes adds creaminess without the need for dairy, making it a fantastic option for those following a gluten-free and dairy-free diet. Each bowl is not only satisfying but also a guilt-free indulgence, with only 279 calories per serving!

Whether you're serving it as a starter, a light snack, or a main dish, this Tuscan Kale Soup with Chorizo is sure to impress your family and friends. In just 60 minutes, you can create a dish that embodies the essence of rustic Italian cooking, bringing warmth and comfort to your table. So grab your apron, and let’s dive into this deliciously healthy recipe that’s as easy to make as it is to enjoy!

Ingredients

  • tablespoons olive oil 
  • 0.8 lb kale thin
  • 1.5 lb potato boiling
  • cups water 
  • large onion finely chopped
  • 0.5 lb chorizo spanish cut into 1/2-inch pieces (spicy cured pork sausage)

Equipment

  • frying pan
  • paper towels
  • pot
  • potato masher

Directions

  1. Cook onion in oil in a 5-quart pot over moderate heat, stirring occasionally, until pale golden. Meanwhile, peel potatoes and cut crosswise into thin slices.
  2. Add to onion and cook, stirring occasionally, 4 minutes.
  3. Add water and salt to taste and simmer until potatoes are very tender, about 15 minutes.
  4. Cook chorizo in a large nonstick skillet over moderately high heat, stirring occasionally, until browned, about 5 minutes.
  5. Transfer to paper towels to drain.
  6. Coarsely mash potatoes in pot with a potato masher (do not drain). Stir in chorizo and simmer 5 minutes. Stir in kale and simmer until just tender, 3 to 5 minutes. Season with salt.

Nutrition Facts

Calories279kcal
Protein14.33%
Fat53.38%
Carbs32.29%

Properties

Glycemic Index
14.5
Glycemic Load
0.57
Inflammation Score
-10
Nutrition Score
21.661304308021%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
14.63mg
Kaempferol
26.7mg
Myricetin
0.01mg
Quercetin
18.61mg

Nutrients percent of daily need

Calories:279.1kcal
13.95%
Fat:16.8g
25.85%
Saturated Fat:4.49g
28.08%
Carbohydrates:22.87g
7.62%
Net Carbohydrates:18.19g
6.62%
Sugar:2.98g
3.31%
Cholesterol:23.62mg
7.87%
Sodium:67.75mg
2.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.15g
20.3%
Vitamin K:228.73µg
217.84%
Vitamin A:5807.67IU
116.15%
Vitamin C:64.56mg
78.25%
Manganese:0.57mg
28.29%
Potassium:749.84mg
21.42%
Fiber:4.68g
18.71%
Calcium:170.64mg
17.06%
Vitamin B6:0.31mg
15.31%
Folate:60.32µg
15.08%
Iron:2.56mg
14.2%
Vitamin B2:0.24mg
14.04%
Magnesium:49.31mg
12.33%
Copper:0.24mg
12.11%
Vitamin B1:0.17mg
11.16%
Phosphorus:107.61mg
10.76%
Vitamin B3:2mg
10%
Vitamin E:1.4mg
9.32%
Zinc:0.67mg
4.46%
Vitamin B5:0.4mg
3.99%
Selenium:1.2µg
1.72%
Source:Epicurious