HEALTHY RECIPE: Spicy Vegan Kale Soup
(…and yes, it’s actually meatless!)
Stay healthy with this tasty, Portuguese-inspired soup recipe. We first posted this one back in 2014 and it got rave reviews, so we’re bringing it back. And, our recipe’s vegan, so it’s great for fasting too! Read on.
Kale has been getting a bum rap on social media lately. But it’s a nutrient-packed dark leafy green food which can add lots of benefits to your diet, so it might be a good idea to learn some creative ways of preparing it.
According to healthline.com, kale is –
- among the most nutrient-dense foods on the planet.
- loaded with powerful antioxidants.
- an excellent source of vitamin c.
- said to help lower cholesterol, which may reduce the risk of heart disease.
So we took a popular, easy, traditional Portugese soup called “Caldo Verde” [ˈkaɫdu ˈveɾðɨ; it literally means “green broth”] and adapted it for fasting, for Consecration season, or just for healthier eating. Try our simple vegan version below.
SPICY VEGAN KALE SOUP
INGREDIENTS
2 tablespoons extra–virgin olive oil
1 large onion, chopped
6 large garlic cloves, minced (about 6 teaspoons; can also use roasted garlic)
6 cups vegetarian chicken broth
1 pound Red Bliss potatoes (about 4 medium), peeled and cut into 1-inch pieces
1 cup of white beans (optional; can use canned for convenience)
8 ounces soy (or other vegetarian) chorizo
1 pound vegetarian sausage, halved lengthwise and cut crosswise into 1/4–inch pieces
1 bunch of kale, stems removed and leaves cut crosswise into 1/4–inch strips (about 4-1/2 packed cups)
Ground black pepper and Seasoned salt (optional)
DIRECTIONS
- In a large pot, heat oil over medium heat. Add chopped onion and cook until softened, about 3 minutes. Add garlic and cook about 30 seconds; remove to bowl.
- In the same pot, saute` sausage pieces until lightly browned.
- Add 3 cups broth, potatoes, onions and garlic. Increase heat to medium-high and bring to boil. Reduce heat to medium-low and simmer until potatoes are tender, about 15 minutes. Remove pot from heat and mash potatoes in liquid with potato masher. The smashed potatoes will thicken the soup.
- Return pot to medium-high heat. Add remaining 3 cups broth, sausage, and chorizo (which breaks down and adds seasoning), and bring to boil. Reduce heat to low, cover, and simmer to blend flavors, about 30 minutes.
- Stir in kale and simmer until tender. Adjust seasonings with seasoned salt and pepper to taste. Serve with cornbread or own its own; leftovers can be frozen. SERVES 6.
*TIP: If you’re concerned about sugar and you want to keep it to a minimum in your diet, you can replace the potatoes with 1 can of white beans, such as canelloni or chick peas. Just boil them down and smash them instead of the potatoes, as in step #3, to thicken the broth.
