Recipes · Portuguese · Soups and Broths
Caldo Verde
One serving has 402 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin K (273%), vitamin C (128%), manganese (53%), pyridoxine (52%), riboflavin (40%) and copper (32%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (600 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free
- Contains: celery, pork, poultry
Ingredients
- 150 g Potatoes, raw
- 60 g Kale, raw
- 40 g Onions, raw
- 5 g Garlic, raw
- 15 g Olive oil
- 30 g Kielbasa
- 200 g Chicken broth
- 100 g Water
- 0.4 g Salt
Method
- Warm the olive oil in a pot and cook the onion and garlic over medium heat for 5 minutes until soft.
- Add the peeled, diced potatoes, the chicken broth and the water, bring to a boil, then simmer 15-18 minutes until the potatoes fall apart easily.
- Blend or mash the soup until smooth.
- Meanwhile, slice the kielbasa (a stand-in for Portuguese chouriço) thinly and fry in a dry pan for 2-3 minutes until lightly browned and heated through.
- Shred the kale as finely as possible, stir it into the smooth soup, and simmer 4-5 minutes until just tender but still bright green.
- Season with the salt, ladle into bowls, and top with the fried sausage slices and a drizzle of olive oil.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 402 kcal | 19% |
| Carbohydrates | 36.3 g | |
| Water | 523 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 10.1 g | 21% |
| Tryptophan | 0.09 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.35 g | |
| Leucine | 0.55 g | |
| Lysine | 0.53 g | |
| Methionine | 0.15 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.42 g | |
| Histidine | 0.27 g | |
| Fat | 25.4 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.1 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 22.3 mg | |
| Calcium | 207 mg | 21% |
| Copper | 0.29 mg | 32% |
| Iron | 2.8 mg | 16% |
| Magnesium | 66.8 mg | 22% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 196 mg | 28% |
| Potassium | 1,026 mg | 22% |
| Selenium | 8.1 µg | 15% |
| Sodium | 1,223 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.92 mg | 18% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 67.8 µg | 17% |
| Cobalamin (vitamin B12) | 0.24 µg | 10% |
| Choline | 35.6 mg | 8% |
| Vitamin A | 147 µg | 21% |
| Vitamin C | 95.8 mg | 128% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 246 µg | 273% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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