Portuguese Kale and Potato Soup Recipes

Portuguese Kale and Potato Soup Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES ABOUT 8 CUPS (8 SERVINGS)

This recipe calls for substantially fewer hot chiles than would be used by a traditional
Portuguese cook. If you want to make a spicier version, double the chipotle chiles and throw
in some jalapeños for good measure. Chipotle chiles in adobo sauce can be found in the Mexican
food section of well-stocked supermarkets. They are also available at Mexican grocery stores and
from online retailers. This recipe is abundant in garlic. When crushed, garlic can provide powerful
cancer-protective effects.

4 cups water or vegetable broth
1 onion, diced
10 garlic cloves, minced or pressed
1 chipotle chile in adobo sauce, seeded and finely chopped, or 1⁄8 teaspoon crushed red pepper flakes
2 potatoes (preferably russet), peeled and diced
1⁄2 teaspoon salt (optional)
4 cups stemmed and finely chopped kale
1 cup crushed tomatoes or tomato sauce
6 ounces vegetarian sausage


1. Heat 1⁄2 cup of the water in a large pot. Add the onion, garlic, and
chile and cook over high heat, stirring often, for 3 to 5 minutes, or
until the onion is soft.

2. Add the remaining 31⁄2 cups of water, the potatoes, and optional salt.
Bring to a simmer, cover, and cook, stirring occasionally, for about
20 minutes, or until the potatoes are tender when pierced with a knife.

3. Stir in the kale and crushed tomatoes. Cover and cook for about 5
minutes, or until the kale is tender.

4. Crumble the vegetarian sausage into the soup, stir to mix, and heat
until the soup is steaming and the sausage is heated through.

5. Stored in a covered container in the refrigerator, leftover Portuguese
Kale and Potato soup will keep for up to 3 days.


Note: This recipe is delicious served over Garlic Mashed Potatoes


PER SERVING: 91 calories; 1.5 g fat; 0.2 g saturated fat; 14.7% calories from fat; 0 mg cholesterol;
5.8 g protein; 15.1 g carbohydrate; 2.1 g sugar; 2.3 g fiber; 260 mg sodium; 62 mg calcium; 1.3
mg iron; 23 mg vitamin C; 3077 mcg beta-carotene; 0.7 mg vitamin E