Nov 13, 2015

Healthy Portuguese Kale Soup Recipe



Portuguese Kale Soup

Quickly make this healthy soup! You're whole family will love it :D It makes a great lunch or dinner; freezes well and is a good meal prepping recipe. This looks super fancy when you make it too, so it would be great for a pot-luck or family gathering. 
Tip: When preparing your leeks, you need to wash them well, slice them, put in a large bowl of water and swish around. Allow it to set for a minute to let any sand in the leeks settle to the bottom and then fish out the leeks with a slotted spoon (if you use a strainer you may get sand in your food). Leeks are so good and taste similar to onions, but have a deeper flavor. *See more photos below.

Yield: 6 servings
Ingredients:
1 Tbsp olive oil
8 oz. turkey kielbasa sausage, slice in half and slice into bite size half medallions.
2-3 cloves garlic, chopped
2 to 3 medium leeks, chopped, just white and light-green parts
1 bunch kale, stems removed and discarded, torn into smaller pieces
1 (15-oz.) can kidney beans, drained, rinsed
1 (14.5-oz.) can diced tomatoes, no added salt
7 cups chicken (or vegetable) stock or broth
1/4 tsp black pepper
1/4 tsp crushed red pepper flakes (optional)
pinch of paprika (optional, gives great flavor)
1 bay leaf
Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add kielbasa; cook, stirring frequently, for 3 to 4 minutes, or until browned.
3. Add garlic, leeks, and kale; cook, stirring frequently, for 3 to 4 minutes, or until soft.
4. Add kidney beans, tomatoes, broth, and pepper (if desired). Bring to a boil. Reduce heat to medium; cook, stirring occasionally, for 30 minutes.

181 Calories ~ 12 grams protein
21 Day Fix: 1 green, 1 red, 1/2 yellow, 1 blue/orange



No comments :

Post a Comment

Please leave me a comment.