Portuguese Kale Stew
Portuguese Kale Stew - A hearty winter soup with the addition of shrimp and spicy peppers
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!
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 2.3 μg | (5 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 711 mg | (18 %) | ||
| Calcium | 265 mg | (27 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 128 μg | (64 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 148 mg |
Ingredients
- Ingredients
- 3 onions
- 2 garlic cloves
- 4 ozs Chorizo
- 12 ozs potatoes
- 4 Tbsps olive oil
- 1 generous pinch Cumin
- 26 ozs Vegetable broth
- 16 ozs Kale
- ½ lemon
- 3 pickled Piri piri peppers (or other pickled hot chiles)
- 12 ozs shrimp (shelled and deveined)
- salt
- peppers
Kitchen utensils
Preparation steps
Peel onions and garlic and chop finely. Cut chorizo into small cubes.
Scrub and peel potatoes, then dice.
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.
Meanwhile, rinse and drain kale. Remove stems and cut leaves into thin strips.
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.
With an immersion blender, puree potatoes, onions, garlic and chorizo. Add kale and cook for another 10 minutes over medium heat.
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.
