Portuguese caldo verde
Caldo Verde is a classic Portuguese soup featuring finely shredded kale (or collard greens) in a savory broth, typically made with potatoes, onions, garlic, and olive oil, and often includes slices of chouriço sausage. It originates from the Minho region in northern Portugal and is considered a national comfort food. The dish is simple yet hearty, embodying rustic Portuguese home cooking.
🍽️ Nutrition at a glance
Caldo Verde is generally moderate in calories (around 200-300 per serving, depending on sausage content), with a good balance of carbs from potatoes, protein from sausage, and healthy fats from olive oil. It's rich in vitamins A and C from the kale, and provides iron and fiber, making it a nutritious and satisfying meal.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 15 g |
| Fat | 10 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 850 mg |
| Potassium | 450 mg |
| Vitamin A | 3000 IU |
| Vitamin C | 40 mg |
| Vitamin K | 250 mcg |
| Iron | 2.5 mg |
| Calcium | 120 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 80 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Caldo Verde is often served during festivals, family gatherings, and traditional celebrations like St. John's Eve, symbolizing Portuguese heritage. Nutritionally, the kale provides a powerhouse of antioxidants and nutrients, while the olive oil base aligns with the heart-healthy Mediterranean diet principles.
