Low Fat – Portuguese Kale Soup

Name: Low Fat – Portuguese Kale Soup Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 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

(3)

Minutes to Prepare: 10
Minutes to Cook: 30

Number of Servings: 8

Ingredients

1-2 Tbsp - Olive or canola oil 1 onion, chopped6-9 cloves garlic, finely chopped1 package portuguese linguisa or (smoked turkey kielbasa)2 – 3 leeks, white part only1 – 2 bunches of kale, trimmed (remove the crisp center part)2 cartons chicken stock (low sodium) = 8 cups1/2 tsp - Salt1/2 tsp - Pepper1/2 tsp - Onion powder1/4 tsp - Cayenne pepper or similar2 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.

Servings Per Recipe: 8

Nutritional Info 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

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Member Reviews

FATRASBERI
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
NANSEI
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