Healthy Portuguese Kale and Potato Soup
Delight in the vibrant flavors of this Healthy Portuguese Kale and Potato Soup, a lighter take on the traditional Caldo Verde. Packed with nutrient-rich kale and hearty potatoes, this comforting soup is elevated with the savory taste of chourico or turkey sausage. Perfect for sharing with family or friends, this recipe offers a satisfying bowl of warmth that's both delicious and nourishing. Enjoy it as a starter or a main dish for a healthy meal any day of the week!
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
Portuguese chourico or turkey sausage
1 lb (can use turkey chourico or chourico dogs)
kale
1 lb (stems removed, leaves shredded)
olive oil
1 teaspoon (none)
onion
1 (chopped)
garlic cloves
4 (chopped)
fat-free chicken broth
6 cups (none)
boiling potatoes
4 small (peeled and diced into 1/4 inch pieces)
dried red pepper flakes
1 pinch (none)
salt
to taste (none)
fresh ground pepper
1/4 teaspoon (none)
Instructions
1
In a large pot over low heat, cook the chourico or turkey sausage for about 10 minutes, turning occasionally until browned on all sides. Once cooked, remove the sausage from the pot and allow it to cool before slicing it into bite-sized pieces. Carefully discard excess fat from the pot, leaving behind any flavorful bits stuck to the bottom.
2
Add the olive oil to the pot and toss in the chopped onion. Sauté on medium heat until the onion is translucent, about 5 minutes. Stir in the chopped garlic and continue to cook for another minute, ensuring to scrape up the flavorful bits from the bottom of the pot as you stir.
3
Next, pour in the fat-free chicken broth and add the diced potatoes along with the black pepper. Bring the mixture to a boil and let it cook for approximately 20 minutes, allowing the potatoes to become tender.
4
Once the potatoes are cooked, remove the pot from the heat. For a creamy texture, either lightly mash the potatoes using a potato masher or purée the mixture using an immersion blender until smooth.
5
Return the pot to the heat and add the sliced chourico or turkey sausage along with the dried red pepper flakes. Bring the soup back to a simmer and allow it to cook, covered, for an additional 4 minutes.
6
Finally, add the shredded kale to the pot and bring the mixture back to a gentle simmer. Cook partially covered until the kale is tender and wilted. Taste and adjust the seasoning with salt if needed before serving hot.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Portuguese Kale and Potato Soup?
This soup is a lighter, nutrient-rich version of the traditional Portuguese dish known as Caldo Verde, featuring kale, potatoes, and savory sausage.
What kind of sausage is recommended for this soup?
You can use traditional Portuguese chourico, turkey chourico, turkey sausage, or even chourico dogs.
How much sausage do I need?
The recipe calls for 1 lb of Portuguese chourico or turkey sausage.
How do I prepare the kale for the soup?
Remove the stems from 1 lb of kale and shred the leaves before adding them to the pot.
What is the first step in cooking the sausage?
Cook the sausage in a large pot over low heat for about 10 minutes, turning occasionally until browned on all sides.
Should I keep the fat from the sausage in the pot?
No, you should carefully discard the excess fat from the pot, but leave behind any flavorful bits stuck to the bottom.
How long should I sauté the onions?
Sauté the chopped onion in olive oil on medium heat for about 5 minutes until it becomes translucent.
How many garlic cloves are used in this recipe?
The recipe uses 4 chopped garlic cloves.
What type of broth is used for the soup base?
The recipe calls for 6 cups of fat-free chicken broth.
What kind of potatoes are best for this soup?
Small boiling potatoes are recommended, peeled and diced into 1/4 inch pieces.
How long do the potatoes need to cook?
The potatoes should be boiled in the broth for approximately 20 minutes until they are tender.
How can I achieve a creamy texture for the soup?
Once the potatoes are cooked, you can either lightly mash them with a potato masher or purée the mixture with an immersion blender.
When do I add the sliced sausage back into the soup?
Add the sliced sausage back to the pot after mashing or puréeing the potatoes, along with the red pepper flakes.
How long does the soup simmer after adding the sausage?
The soup should simmer, covered, for an additional 4 minutes once the sausage is returned to the pot.
At what point is the kale added?
The shredded kale is added at the final stage of cooking.
How long does it take to cook the kale?
Cook the soup partially covered until the kale is tender and wilted.
Is this recipe spicy?
The recipe includes a pinch of dried red pepper flakes for a hint of heat, but you can adjust this to your preference.
How much olive oil is required?
Only 1 teaspoon of olive oil is used to sauté the onion and garlic.
What is the suggested seasoning for this soup?
The soup is seasoned with 1/4 teaspoon of fresh ground pepper and salt to taste.
Can this soup be served as a main dish?
Yes, it is hearty enough to be served as either a starter or a main dish.
How many ingredients are in this recipe?
There are 10 main ingredients: sausage, kale, olive oil, onion, garlic, chicken broth, potatoes, red pepper flakes, salt, and pepper.
Why is this considered a healthy version of Caldo Verde?
It uses fat-free chicken broth, minimal olive oil, and offers a turkey sausage option to reduce fat content.
What size should the potato dice be?
The potatoes should be diced into 1/4 inch pieces for even cooking.
Do I need to peel the potatoes?
Yes, the instructions specify that the boiling potatoes should be peeled.
What temperature should I use to brown the sausage?
The sausage should be cooked over low heat to prevent burning while browning.
How do I know when the onion is ready?
The onion is ready when it looks translucent, which takes about 5 minutes of sautéing.
Can I use a potato masher instead of a blender?
Yes, a potato masher works well if you prefer a slightly more textured, chunky soup.
Should the pot be covered while the potatoes boil?
The instructions suggest bringing the mixture to a boil; covering can help reach the boil faster, though it's not strictly required until the final simmer.
Is this soup gluten-free?
The core ingredients are naturally gluten-free, but always check the labels on your chicken broth and sausage to be sure.
What tags are associated with this recipe?
Tags include soup, kale, potato, portuguese, healthy, light, chourico, turkey sausage, caldo verde, and comfort food.