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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 118.8
  • Total Fat: 3.6 g
  • Cholesterol: 18.5 mg
  • Sodium: 914.5 mg
  • Total Carbs: 14.1 g
  • Dietary Fiber: 3.8 g
  • Protein: 10.2 g

View full nutritional breakdown of Low Fat – Portuguese Kale Soup calories by ingredient
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Low Fat – Portuguese Kale Soup

Submitted by: RUSTYJONES14

Introduction

This is a great well rounded low-fat soup anytime of the year. This is a great well rounded low-fat soup anytime of the year.
Number of Servings: 8

Ingredients

    1-2 Tbsp - Olive or canola oil

    1 onion, chopped

    6-9 cloves garlic, finely chopped

    1 package portuguese linguisa or (smoked turkey kielbasa)

    2 – 3 leeks, white part only

    1 – 2 bunches of kale, trimmed (remove the crisp center part)

    2 cartons chicken stock (low sodium) = 8 cups

    1/2 tsp - Salt

    1/2 tsp - Pepper

    1/2 tsp - Onion powder

    1/4 tsp - Cayenne pepper or similar

    2 bay leaves

Directions

Sauté onion and garlic in 1 – 2 T olive or canola oil until tender, add linguisa and salt and pepper to taste, sauté about 5 – 10 minutes (you want flavors to mingle). Add broth, bay leaf and other spices to taste, bring to boil. Add kale and bring to boil again, turn heat down and simmer until kale has cooked down, 20 – 30 minutes.

Number of Servings: 8

Recipe submitted by SparkPeople user RUSTYJONES14.






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Member Ratings For This Recipe


  • Very Good
    1 of 2 people found this review helpful
    Ths was a very bowl of soup. I was almost going to pass because of the prior comment on page, but I am glad I didn't. Very good for a cold day. Very nutrutious also. The Kale gives it the bitter taste and the sausage is wonderful. I added rice in the bottom of the bowl and made it hearty. - 5/12/09

    Was this review helpful?   yes  No
  • Just an FYI... this is not the traditional Portuguese Kale Soup... I tried making it this way (just to see) not even close!! Sorry :( - 10/16/08

    Was this review helpful?   yes  No