Kale and Potato Soup
Generous measures of kale and beans make this soup filling enough to serve as a main course, accompanied by whole-grain bread. Using a modest amount of sausage deepens the soup’s flavor; vegetarians can replace it with meatless sausage or smoked tofu. Portuguese linguiça or chorizo is traditional, but using low-fat turkey kielbasa imparts the same smoky, spicy flavor with less fat.
Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Cannellini Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 bunch kale, about 3/4 lb.
- 2 tsp. extra-virgin olive oil
- 1 large yellow onion, chopped
- 4 garlic cloves, chopped
- 1 yellow-fleshed potato such as Yukon Gold, about 1/2 lb., cut into 1-inch pieces
- 2 oz. low-fat turkey kielbasa, sliced
- 1/8 tsp. red pepper flakes
- 1/2 tsp. kosher salt, or more, to taste
- 8 cups water
- 1 can (15 oz.) cannellini beans, drained and rinsed