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Healthy Kale Soup Recipe

Kale soup recipe is very easy to follow. You’ll maintain a healthy eating lifestyle when you take the sauce on regular basis.

You don’t need to spend too much time to get the dish prepared.

Kale is a unique vegetable with purple or green leaves. It’s known to be very rich in vitamin C, vitamin K, calcium, and beta carotene.

When chopped or minced, it contains sulforaphane which fights cancer. The vegetable can be steamed, boiled, or fried.

It can be used in preparing a delicious soup. Here’s a simple recipe to follow:


Prep Time:  15 minutes

Cook Time: 15 minutes

Yield: 4-6 servings


3 white waxy potatoes, peeled and diced

3 tablespoon extra virgin olive oil

4 – 6 chopped garlic cloves

2 chopped onions, medium sized

1 pound coarsely chopped kale

2 fresh or dry bay leaves

1 can garbanzo beans, rinsed and drained

1 can diced tomatoes

2 quarts chicken broth

1 pound diced Portuguese chourico, chopped

Salt and Pepper


1.    Warm  oil in a deep pot over  medium heat

2.    Add onions and potatoes

3.    Cover and cook for 5 minutes, stir from time to time

4.    Add bay leaves, kale and garlic. Cover and simmer for 2 minutes

5.    Add beans, chourico, broth and tomatoes. Bring to boil

6.    Add pepper and salt

7.    Reduce heat to medium and cook for 10 minutes until the potatoes become tender.

8.    Start serving with butter and bread.



·       The amount of ingredients can increase or decrease depending on the number of servings.

Nutritional Facts per 1 serving


Total fat---------------------------------58.6 g

Saturated fat----------------------------18.8 g

Cholesterol -----------------------------99.8 mg

Sodium----------------------------------3529.9 mg

Total Carbohydrate----------------------80.3 g

Dietary fiber-----------------------------12.7 g

Sugars------------------------------------8.8 g

Protein------------------------------------50.8 g


You can see how rich the kale soup recipe is. You can maintain a healthy eating lifestyle when you follow it judiciously.

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