Kale Soup with Sausage
Healthy, because
Even smarter
Nutritional values
Kale is one of the iron-rich vegetables with about 2 milligrams of iron per 100 grams. This important nutrient promotes blood formation and is needed for oxygen transport in the body. Due to the chestnuts, kale soup contains long-chain carbohydrates which are only slowly digested and keep us full for a long time.
If you would like to make the kale soup vegetarian, you can replace the sausage with caramelized chestnuts. To do this, roast a handful of chestnuts in a pan over medium heat for a few minutes, then add 2 teaspoons of honey and allow to caramelize. Add to the soup before serving.
(Percentage of daily recommendation)
| Calorie | 854 cal. | (41 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 62 g | (53 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 14.1 g | (47 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 1,634.8 μg | (2,725 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 17.7 mg | (148 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 422 μg | (141 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 264 mg | (278 %) | ||
| Potassium | 1,769 mg | (44 %) | ||
| Calcium | 520 mg | (52 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 29.2 g | |||
| Uric acid | 256 mg | |||
| Cholesterol | 159 mg | |||
| Complete sugar | 17 g |
Ingredients
Preparation steps
Rinse kale, trim, remove tough stems and cut into strips. Peel onions and chop finely. Cut chestnuts into small pieces. Melt butter in a hot pot and sauté onions until soft. Add chestnuts and kale and cook briefly. Add broth and simmer covered for 15-20 minutes. Remove kale and set aside. Add cream, stir into soup and puree everything with an immersion blender. Add kale again. Slice mettwurst, add to the pot and let simmer for 4-5 minutes in the soup. Season to taste with salt, pepper, nutmeg and sugar. Serve in bowls.
