Low-Carb Lunch

Portuguese Kale Stew

with Shrimp
4.7
Average: 4.7 (10 votes)
(10 votes)
Portuguese Kale Stew

Portuguese Kale Stew - A hearty winter soup with the addition of shrimp and spicy peppers

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Health Score:
8,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
380
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kale is rich in the mineral calcium, which supports healthy and strong bones! Additionally, this dish is full of iodine from the shrimp, which keeps your thyroid gland healthy and functional.

If it's not kale season, you can always utilize frozen kale or try substituting it with spinach!

1 serving contains
(Percentage of daily recommendation)
Calorie380 kcal(18 %)
Protein28 g(29 %)
Fat23 g(20 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.4 μg(2 %)
Vitamin E6.6 mg(55 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.8 mg(82 %)
Vitamin B₆0.5 mg(36 %)
Folate56 μg(19 %)
Pantothenic acid1.3 mg(22 %)
Biotin2.3 μg(5 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C61 mg(64 %)
Potassium711 mg(18 %)
Calcium265 mg(27 %)
Magnesium72 mg(24 %)
Iron3.6 mg(24 %)
Iodine128 μg(64 %)
Zinc3.1 mg(39 %)
Saturated fatty acids5.8 g
Uric acid124 mg
Cholesterol148 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 onions
2 garlic cloves
4 ounces Chorizo
12 ounces potatoes
4 tablespoons olive oil
1 generous pinch Cumin
26 ounces Vegetable broth
16 ounces kale
½ lemon
3 pickled Piri piri peppers (or other pickled hot chiles)
12 ounces shrimp (shelled and deveined)
salt
peppers
How healthy are the main ingredients?
potatoolive oilkaleoniongarlic cloveCumin
Preparation

Kitchen utensils

1 Pot, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Immersion blender

Preparation steps

1.
Portuguese Kale Stew preparation step 1

Peel onions and garlic and chop finely. Cut chorizo into small cubes.

2.
Portuguese Kale Stew preparation step 2

Scrub and peel potatoes, then dice.

3.
Portuguese Kale Stew preparation step 3

Heat 2 tablespoons olive oil in a pot. Add onions and sauté, stirring often, until translucent, 7-8 minutes. Add garlic and chorizo and cook another 2 minutes. Add cumin seeds, potatoes and broth. Bring to a boil and cook over medium heat for about 20 minutes.

4.
Portuguese Kale Stew preparation step 4

Meanwhile, rinse and drain kale. Remove stems and cut leaves into thin strips.

5.
Portuguese Kale Stew preparation step 5

Rinse lemon in hot water, dry and zest finely. Drain piri piri peppers slightly and chop finely. In a small bowl, mix together peppers with remaining oil and lemon zest.

6.
Portuguese Kale Stew preparation step 6

With an immersion blender, puree potatoes, onions, garlic and chorizo. Add kale and cook for another 10 minutes over medium heat.

7.
Portuguese Kale Stew preparation step 7

Rinse shrimp, pat dry and add to pot. Bring soup to a boil and cook for another 2 minutes. Season with salt and pepper. Serve soup drizzled with piri piri oil.