Fortified (DASH DIET) Portuguese Kale Soup
-Portuguese-Kale-Soup-/2466dce1-db7c-47fa-afaf-e9924a3743f6.jpg)
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 384.2
- Total Fat: 12.0 g
- Cholesterol: 63.0 mg
- Sodium: 231.1 mg
- Total Carbs: 37.5 g
- Dietary Fiber: 8.4 g
- Protein: 32.4 g
View full nutritional breakdown of Fortified (DASH DIET) Portuguese Kale Soup calories by ingredient
Introduction
Base Portuguese Kale Soup Recipe - Broth, Chourico, Potato, Onion, Kale and add Sweet Potato, BeansRemove Chourico to knock down the sodium, but this is affordable low sodium(230mg sodium/serving) high energy soup.
Beware: Can Beans are jammed with sodium, buy no salt or soak your own. small kidneys work great as well, I use them as much. Base Portuguese Kale Soup Recipe - Broth, Chourico, Potato, Onion, Kale and add Sweet Potato, Beans
Remove Chourico to knock down the sodium, but this is affordable low sodium(230mg sodium/serving) high energy soup.
Beware: Can Beans are jammed with sodium, buy no salt or soak your own. small kidneys work great as well, I use them as much.
Number of Servings: 10
Ingredients
-
1 cup, chopped Onions, raw
13 oz Yukon Gold Potatoes (1 potatoe about 5oz) (by MIKESMAMI)
2 serving Sweet potatoe - medium (2"x5"), 114 g
4 cup, chopped Kale
3.5 cup Beans, Black - 365 Organic (Whole Foods) (by CHIRI18)
10 cup Homemade Bone Beef Broth (by CRUNCHERPA)
4 oz gaspars chourico (by CD14882465)
Tips
Rinse the Kale well, depending on your grocer depends on how clean it is. Watch the canned or preprocessed food stuff its crammed with sodium. Granted I'm adding 1/4 of a package of processed meat, but everything is else is measured for sodium impact.
Directions
1. Cut Gaspar's Chourico into medallion slices 3/8" thick
2. Saute in Dutch Oven, just to brown over med heat.
3. Add Chopped Onions, chopped 1/2" dice (as you prefer)
4. Add Chopped Peeled Potato, chopped 1/2" cube
5. Add Chopped Peeled Sweet Potato, chopped 1/2" cube
6. Saute to cover with sausage fat. 5 mins
7. Add Bone Broth, Kale, Black Beans.
8. Bring to a boil, turn down to a simmer for 60 mins
9. Serve with dutch oven homemade crusty sour dough bread.
Serving Size: 1 Bowl (2 cups, 16 ounces, 453g)
Number of Servings: 10
Recipe submitted by SparkPeople user SIRIUS_CHG.
2. Saute in Dutch Oven, just to brown over med heat.
3. Add Chopped Onions, chopped 1/2" dice (as you prefer)
4. Add Chopped Peeled Potato, chopped 1/2" cube
5. Add Chopped Peeled Sweet Potato, chopped 1/2" cube
6. Saute to cover with sausage fat. 5 mins
7. Add Bone Broth, Kale, Black Beans.
8. Bring to a boil, turn down to a simmer for 60 mins
9. Serve with dutch oven homemade crusty sour dough bread.
Serving Size: 1 Bowl (2 cups, 16 ounces, 453g)
Number of Servings: 10
Recipe submitted by SparkPeople user SIRIUS_CHG.
-Portuguese-Kale-Soup-/2466dce1-db7c-47fa-afaf-e9924a3743f6.jpg&description=Fortified (DASH DIET) Portuguese Kale Soup Recipe){kind=link}