A Simple Portuguese Soup. 30 Grams of Protein Per Serving. Yeah, You Heard Me.

Caldo verde

Ladies- we are not eating enough protein. If you think you are because you had an egg and then some chicken at lunch, think again. Try and consume .8 grams of protein per pound of body weight, daily. Even if you are tiny, this will be a challenge.  So you gotta get sneaky about it.

I present to you, the above soup, courtesy of the Minho region of northern Portugal. This is called Caldo Verde (green soup), very Iberian and ridiculously simple.

Here is what you will need:

4 well flavored chicken sausages (I used these.)

200 grams of potato (7 ounces)

170 grams cooked chicken (6 ounces-use up leftovers you might have hanging about- don’t you always have chicken on hand?).

1 bunch of kale, de-stemmed (here is a quick video showing you how) and then roughly chopped

1 leek diced cleaned of its grit (here is a painfully awkward French gentleman with a very odd beard  choice showing you how). If you are leek-averse, use a medium onion.

8 cups chicken or turkey stock

1 Tbsp paprika

Salt and pepper.

  1. Sautée the diced leek in 1 Tbsp olive oil, with salt and pepper, about 8 minutes. You’ll want to use a nice soup pot that will easily accommodate the 8 cups of broth you will be adding.
  2.  Peel the potatoes and cut in small chunks.
  3. Add potatoes and paprika to the pot, sautée for another minute, then pour in the stock. Bring to a boil and then reduce to a simmer until the potatoes are quite cooked and beginning to break apart, about 30 minutes.
  4. In the meantime, pre-heat your oven to 375°F/190° C (Gas Mark 5). Cut the sausages into small rounds, and roast on a baking sheet for about 30 minutes, until browned.This provides a nice texture. I find boiled sausages to be a little watery. No-one likes a watery sausage.
  5. Using a potato masher, mash up the potatoes in the soup until they are no longer recognizable as potatoes. Be violent if you wish, but do not splash boiling soup on yourself!
  6. Add the raw kale and cooked  chicken to the soup. Simmer for another 30 minutes. This will allow the kale to break down and the potatoes will thicken the soup and give it a more velvety texture.
  7. Add the cooked sausages. Taste then season with salt and pepper. It’s finished!

Macros (Per serving-I calculated this pot of soup as 4 servings)

30.5 grams Protein/19 grams Carbohydrate/9 Grams Fat/4 Grams Fiber

 

 

 

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