let's read about Caldo Verde or Portuguese Green Soup Recipe , a cherished Portuguese soup featuring kale , creamy potatoes , and flavorful chouriço sausage .

Ideal for chilly evenings, this genuine recipe captures Portugal's robust culinary essence. Master the preparation of this comforting and nourishing dish with detailed steps.

Ingredients:

  - 500g kale, thinly sliced

  - 3 large potatoes, peeled and diced

  - 200g chouriço sausage, thinly sliced

  - 1 large onion, finely chopped

  - 2 cloves garlic, minced

  - 1.5 liters water or chicken broth

  - Salt and pepper to taste

  - Olive oil for sautéing

Instructions:

1-Prepare the Kale: Rinse the kale thoroughly under cold water to remove any dirt or debris. Remove the tough stems and thinly slice the leaves. Set aside.

2-Prepare the Potatoes: Peel the potatoes and dice them into small cubes. Set aside.

3-Sauté Onion and Garlic: In a large pot, heat some olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant, about 3-4 minutes.

4-Add Potatoes: Add the diced potatoes to the pot, and continue to cook for another 5 minutes, stirring occasionally.

5-Add Water or Broth: Pour in the water or chicken broth, and bring the mixture to a boil. Reduce the heat to low and let it simmer until the potatoes are tender, about 15-20 minutes.

6-Blend: Once the potatoes are cooked through, use an immersion blender or transfer the mixture to a blender, and blend until smooth.

7-Add Kale and Chouriço: Return the blended mixture to the pot. Add the sliced kale and chouriço sausage. Simmer for another 5-10 minutes, until the kale is wilted and the chouriço is heated through.

8-Season: Season with salt and pepper to taste. Adjust seasoning as needed.

9-Serve: Ladle the Caldo Verde into bowls and serve hot. Optionally, drizzle with some extra olive oil before serving.

Enjoy your delicious and comforting Caldo Verde, a taste of traditional Portuguese cuisine!

Nutritional Values :

Kale:

• Kale is low in calories and high in nutrients.
• It is an excellent source of vitamins A, C, and K, as well as calcium, potassium, and antioxidants.

Nutritional values per 100g of raw kale:

  - Calories: 49 kcal

  - Protein: 3.3g

  - Carbohydrates: 8.8g

  - Fat: 0.9g

  - Fiber: 3.6g

benefits:

  - Vitamins and Minerals: Kale is rich in vitamins A, C, and K, as well as minerals like calcium and potassium. These nutrients support overall health, including immune function, bone health, and heart health.

  - Antioxidants: Kale contains powerful antioxidants like flavonoids and carotenoids, which help protect cells from damage caused by free radicals, reducing the risk of chronic diseases.

  - Fiber: The high fiber content of kale promotes digestive health, aids in weight management by promoting satiety, and helps regulate blood sugar levels.

Potatoes:

• Potatoes are a good source of carbohydrates and several vitamins and minerals, especially potassium.

Nutritional values per 100g of boiled potatoes:

  - Calories: 87 kcal

  - Protein: 1.9g

  - Carbohydrates: 20g

  - Fat: 0.1g

  - Fiber: 1.8g

benefits:

  - Energy: Potatoes are an excellent source of carbohydrates, which are the body's primary source of energy. They provide sustained energy levels, making them ideal for fueling daily activities and workouts.

  - Vitamins and Minerals: Potatoes contain vitamins like vitamin C, which supports immune function and collagen production, and minerals like potassium, important for nerve and muscle function, blood pressure regulation, and heart health.

  - Resistant Starch: Some varieties of potatoes contain resistant starch, which acts as a prebiotic, feeding beneficial bacteria in the gut and promoting gut health.

Chouriço (Portuguese Sausage):

• Chouriço is a type of sausage made from pork, fat, and various spices.
• It is high in calories, fat, and protein.

Nutritional values per 100g of chouriço:

  - Calories: 455 kcal

  - Protein: 21g

  - Carbohydrates: 1.5g

  - Fat: 39g

  - Fiber: 0g

benefits:

  - Protein: Chouriço is a rich source of protein, which is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass.

  - Fat-Soluble Vitamins: Depending on the ingredients and preparation, chouriço may contain fat-soluble vitamins like vitamin A, important for vision and immune function, and vitamin D, important for bone health.

  - Flavor and Satisfaction: Chouriço adds rich, savory flavor to dishes like Caldo Verde, enhancing the overall taste experience and contributing to feelings of satisfaction and satiety.

1 Large Onion, Finely Chopped

- Calories: 60 kcal

- Carbohydrates: 14 g

- Fiber: 2.7 g

- Sugars: 6 g

- Protein: 1.7 g

- Fat: 0.1 g

- Vitamin C: 11% of the Daily Value (DV)

- Vitamin B6: 7% of the DV

- Folate: 6% of the DV

benefits:

  - Antioxidant Rich: Onions are packed with quercetin, a powerful antioxidant that helps reduce inflammation and protect cells from damage.

  - Heart Health: Onions contain sulfur compounds that may help lower cholesterol levels, reduce blood pressure, and support overall heart health.

  - Immune Support: The vitamin C in onions boosts the immune system, helping the body fight off infections and colds.

  - Digestive Health: Onions are a good source of fiber, which promotes healthy digestion and regular bowel movements.

2 Cloves Garlic, Minced

- Calories: 9 kcal

- Carbohydrates: 2 g

- Fiber: 0.1 g

- Sugars: 0.1 g

- Protein: 0.4 g

- Fat: 0 g

- Vitamin C: 3% of the DV

- Vitamin B6: 2% of the DV

- Manganese: 2% of the DV

benefits:

  - Immune Booster: Garlic is known for its strong antibacterial and antiviral properties, which can help ward off illnesses and infections.

  - Heart Health: Garlic helps lower blood pressure and cholesterol levels, reducing the risk of heart disease.

  - Anti-Inflammatory: The anti-inflammatory properties of garlic can help reduce inflammation in the body and improve overall health.

  - Detoxification: Garlic contains sulfur compounds that support the body's natural detoxification process, aiding in the removal of toxins.

1.5 Liters Water or Chicken Broth

- Water:

 - Calories: 0 kcal

 - Nutrients: None (pure water)

Chicken Broth (low-sodium, homemade, or store-bought):

 - Calories: 15-30 kcal

 - Protein: 1-3 g

 - Fat: 0.5-1 g

 - Carbohydrates: 0-1 g

 - Sodium: 500-800 mg (depending on brand and type)

benefits of 1.5 Liters Water or Chicken Broth:

  - Hydration: Water is essential for maintaining proper hydration, which is crucial for overall bodily functions.

  - Nutrient-Rich: Chicken broth is rich in vitamins and minerals, including calcium, magnesium, and phosphorus, which support bone health and immune function.

  - Gut Health: The gelatin in chicken broth can help heal and protect the digestive tract, promoting a healthy gut lining.

  - Soothing and Nourishing: Warm chicken broth can soothe the digestive system and provide comfort during illness or recovery.

Salt and Pepper to Taste

- Salt: Nutritional values vary depending on the amount used. Typically, 1/4 teaspoon of salt contains:

 - Sodium: 580 mg (24% of the DV)

 - Calories: 0 kcal

benefits:

  - Electrolyte Balance: Salt provides sodium, which is essential for maintaining fluid balance and proper muscle and nerve function.

  - Flavor Enhancement: Salt enhances the natural flavors of food, making dishes more enjoyable without the need for excessive additives.

- Black Pepper: Nutritional values vary depending on the amount used. Typically, 1 teaspoon of black pepper contains:

 - Calories: 6 kcal

 - Carbohydrates: 1.4 g

 - Fiber: 0.6 g

 - Protein: 0.2 g

benefits:

  - Antioxidant Properties: Black pepper contains piperine, which has antioxidant properties that help protect cells from damage.

  - Digestive Aid: Piperine stimulates the digestive system, improving the absorption of nutrients and promoting healthy digestion.

Olive Oil for Sautéing (1 tablespoon)

- Calories: 119 kcal

- Fat: 13.5 g (of which 1.9 g is saturated fat)

- Monounsaturated Fat: 9.8 g

- Polyunsaturated Fat: 1.4 g

- Vitamin E: 10% of the DV

- Vitamin K: 8% of the DV

benefits:

  - Healthy Fats: Olive oil is rich in monounsaturated fats, which support heart health by reducing bad cholesterol levels and increasing good cholesterol.

  - Anti-Inflammatory: Olive oil contains oleic acid, which has anti-inflammatory properties that can help reduce inflammation in the body.

  - Antioxidant Properties: Olive oil is high in antioxidants, including vitamin E, which helps protect cells from oxidative stress.

  - Nutrient Absorption: Olive oil enhances the absorption of fat-soluble vitamins (A, D, E, and K) from other foods, making meals more nutritious.

Please note that these values are approximate and can vary depending on factors such as the specific variety of the ingredient and how it's prepared. If you need more precise nutritional information, I recommend referring to a reliable nutritional database or using a food tracking app.