Portuguese Kale Soup
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Serves6 (1 1/2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoon vegetable oil
- 1 cup onion, chopped
- 1 clove garlic, minced
- 1 medium carrot, peeled and sliced
- 6 cups water
- 1 teaspoon salt
- 1/4 teaspoon hot pepper flakes
- 1 pound potatoes, about 4, washed and peeled
- 1/2 bunch (4 cups chopped) kale
- 1/4 pound reduced-fat turkey kielbasa sausage
Directions
- Heat oil in a lage stock pot. Add onion, garlic, and carrot. Saute 10 minutes.
- Add water, salt, and pepper flakes. Cover, and bring to a boil.
- Add potatoes to boiling water and cover. Cook 10 minutes.
- Wash kale, remove stems and chop. Slice sausage, and add to soup. Cook uncovered 5 minutes.
Nutrition Facts
Portuguese Kale Soup
Amount Per Serving (1 1/2 cups eachg)
Calories 375
Calories from Fat 225
% Daily Value*
Total Fat 25g
38%
Saturated Fat 8g
40%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 10g
Cholesterol 55mg
18%
Sodium 1186mg
49%
Potassium 798mg
23%
Total Carbohydrates 26g
9%
Dietary Fiber 3g
12%
Sugars 5g
Protein 13g
26%
Vitamin A
121%
Vitamin C
59%
Vitamin D0%
Calcium
7%
Iron
11%
* Percent Daily Values are based on a 2000 calorie diet.
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