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Portuguese Kale Soup


Makes: 6 Servings


1 large onion, chopped
1 clove garlic, minced
1 carrot, peeled and sliced
1 tablespoon vegetable oil
8 cups water
1⁄4 teaspoon hot pepper flakes
1-pound potatoes, cut into ½” cubes
1⁄2 bunch kale, stem removed and chopped
1⁄4 pound reduced-fat turkey kielbasa sausage, sliced
1⁄4 teaspoon ground pepper

  1. Heat oil in large pot on medium heat. Add onion, garlic, and carrots. Sauté 10 minutes.
  2. Add water, and hot pepper flakes. Cover and bring to a boil.
  3. Add potatoes to boiling water. Cover and cook 10 minutes.
  4. Add kale and sausage to soup. Cook uncovered 5 minutes.
  5. Add pepper to taste. Serve.

Total Cost: $3.56
Serving Cost: $0.59

Source: GET FRESH! Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension, 2001