During recent travels, I came upon a basic recipe for caldo verde. The popular Portuguese dish, known as green soup, is made from potatoes, kale, olive oil and salt. This traditional blend of nutrient rich ingredients makes caldo verde a warm and soothing soup on a cold fall day.
However, as is my norm in the kitchen, I decided to take a few liberties to make the recipe my own. I omitted the oil and added onion, garlic, lemon and ground sausage. The result was a heartier soup high in vitamin C (onion, garlic, lemon) to improve immunity and reduce inflammation. Perfect for strengthening your immune system during this seasonal transition to cooler temperatures.
Here’s my version of caldo verde. I hope you’ll make it your version, too.
3 T water
1/2 lb ground Italian sausage
1 medium onion, chopped
5 cloves garlic, minced
1/2 fresh lemon, sliced and including rind
5 medium red potatoes, diced
1 qt chicken stock
1 qt water
1 lb kale, chopped
Sea salt and pepper to taste
- Add 3 T water and sausage to a large soup pot. Brown over medium heat.
- Add onion, garlic and lemon slices. Cook until onion is tender; about 5 minutes.
- Add potatoes, stock and water, and bring mixture to a boil. Reduce heat and simmer until potatoes are cooked.
- Return soup to a boil and add kale. Reduce heat and simmer until kale is wilted; about 10 minutes.
- Season to taste.
Now, because variety leads to vibrancy, here are ways you can change the basic recipe and still keep the soup’s heartiness.
– For a spicier flavor, substitute ground Chorizo for the Italian sausage.
– For a slightly sweet taste, substitute sweet potatoes for the red potatoes.
– For a more delicate soup, substitute spinach for kale.
– For a vegetarian version, substitute white beans and vegetable stock for the ground sausage and chicken stock.
Here’s to your health and vitality!
I believe good health is as close as your kitchen. My nutrition practice is based on nutrient-dense, whole food and lifestyle choices that support health and wellness, especially during times of high stress and transitions. My role is to educate, guide and support individuals who want to break the stress-induced cycle of depletion and regain control of their health. As a Board Certified in Holistic Nutrition® (Candidate), I look forward to helping you create a vibrant life. To learn more, contact me at 303-442-2492 or by email.