Kale soup

Caldo Verde, which translates to 'green soup,' is a classic Portuguese soup known for its vibrant, emerald-green color. It's a simple yet flavorful dish made primarily from a base of potatoes, onions, garlic, and finely shredded kale (or collard greens), often enriched with slices of smoky chouriço sausage. This comforting soup is a staple in Portuguese cuisine, especially popular during colder months and festive occasions.

🍽️ Nutrition at a glance

Caldo Verde is a relatively balanced dish, offering a good mix of carbohydrates from the potatoes, protein from the sausage, and healthy fats. It's a rich source of vitamins K and A from the kale, as well as fiber and antioxidants. A typical serving contains approximately 200-300 calories, depending on the amount of sausage and olive oil used.

Nutrition breakdown

Calories	110 kcal
Protein	3.5 g
Carbs	12 g
Fat	5.5 g
Fiber	2.5 g
Sugar	2 g
Sodium	480 mg
Potassium	350 mg
Vitamin A	150% DV
Vitamin C	30% DV
Vitamin K	400% DV
Iron	10% DV
Calcium	8% DV
Magnesium	12% DV
Folate	15% DV

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

What makes Caldo Verde unique is its cultural significance as a symbol of Portuguese national identity, often served at celebrations like St. John's Day. Nutritionally, the combination of kale's iron with the vitamin C from the potatoes and garlic helps enhance iron absorption, making it a cleverly nourishing meal.