This rustic soup originates from traditional European peasant cooking, particularly Portuguese cuisine (Caldo Verde). It combines nutrient-rich kale with hearty potatoes, creating a balanced dish that is both light and filling.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 4 medium potatoes, peeled and diced (about 600 g)
- 1 liter (4 cups) low-sodium vegetable or chicken stock
- 2 cups chopped kale (about 100 g)
- 1 teaspoon paprika (optional, for a smoky flavor)
- Salt and black pepper to taste
- 2 tablespoons fresh parsley, chopped
- Optional: ½ cup white beans (for extra protein and fiber)
Cooking Instruments
- Large pot or saucepan
- Knife and cutting board
- Wooden spoon
- Blender (optional, for a creamy texture)
Instructions
- Sauté aromatics
- Heat olive oil in a pot. Add onion and garlic, cooking for 3–4 minutes until soft.
- Cook potatoes
- Add diced potatoes and paprika. Stir well, then pour in the stock. Simmer for 20 minutes until potatoes are tender.
- Blend base (optional)
- For a creamy texture, blend half the soup and return it to the pot.
- Add kale
- Stir in kale and cook for 5–7 minutes until tender but still vibrant green.
- Finish and serve
- Season with salt and pepper, garnish with parsley, and serve hot.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 5 g |
| Carbohydrates | 30 g |
| Fiber | 6 g |
| Fat | 5 g |
| Saturated Fat | 1 g |
| Sodium | 300 mg |
| Vitamin A | 120% DV |
| Vitamin C | 80% DV |
| Potassium | 20% DV |
| Iron | 10% DV |
Health Benefits
- Rich in antioxidants – Kale provides vitamin A, C, and K, protecting cells and supporting bone health.
- Heart health – Potatoes and kale contribute potassium, which helps regulate blood pressure.
- Immune support – Vitamin C from kale and potatoes strengthens immune defenses.
- Digestive health – High fiber promotes satiety and supports gut microbiota.
Reference: Slavin JL. Dietary fiber and body weight. Nutrition. 2005.
Healthy Tips
- Use sweet potatoes instead of white potatoes for a higher beta-carotene content.
- Add white beans or lentils to increase protein and make the soup more filling.
- For a smoky depth, add a pinch of smoked paprika or cumin.
- Serve with a slice of whole grain bread for a balanced meal.
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