Healthy Pregnancy Cookbook
Portuguese Kale Soup
Ingredients
1 onion (1 C chopped)
1 clove garlic
1 carrot (1/2 C sliced)
1 Tbs vegetable oil
8 cup water
1 tsp salt
1/2 tsp hot pepper flakes
1 lb potatoes (3 C cubed)
1/2 bunch kale (4 C chopped)
1/4 lb reduced-fat turkey kielbasa sausage (1 C sliced)
1/4 tsp pepper
Procedure
- Chop onion. Mince garlic. Peel and slice carrot.
- Heat oil in large pot on medium. Add onion, garlic and carrots. Saute 10 minutes.
- Add water, salt, and hot pepper flakes. Cover and bring to a boil.
- Wash and peel potatoes. Cut into 1/2 inch cubes. Add potatoes to boiling water. Cover and cook 10 minutes.
- Wash kale, remove tough stems, and chop finely. Slice sausage. Add kale and sausage to soup.
Serves 4. Per Serving: Calories 183; Calories from fat 48(26%); Fat 5g; Carbohydrates 27g; Sugar 3g; Fiber 4g; Protein 8g
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