Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Kale Soup with Sausage
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.
(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 %) |
Healthy, because
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.
Even smarter
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.