Recipe: Portuguese Kale Soup (low carb)

Portuguese Kale Soup
alt.support.diet.low-carb/Wildflower (2003

Kale is one of the healthiest foods on our planet! A super antioxidant, it rates #2 (next to garlic) on the Atkins ratio of best low-carbohydrate-high antioxidant bang for the buck. Great fiber and low calorie too.

Kale is, indeed, roughage, and if you find eating it is like leather, then it's not cooked properly!!! My favorite kale recipe is the Portuguese Kale Soup listed below. Easy to make, feeds an army, freezes well (for work, etc.), very filling, delicious, extraordinarily nutritious, particularly great on cold winter days. What more could you ask for? A really big bonus is that I when I have ready, at-hand servings of this in the house, I'm more assiduous about staying on strict Atkins.

When I get hungry, instead of being tempted by marginal items-- or worse--I just reach for the Portuguese Kale Soup. (Now that reminds me to make a big pot, as I'm out.)

Note that traditional soup uses potatoes or rice but for low-carb, I've substituted cauliflower. Perfect! I like it better than potatoes.

2 bunches of fresh kale
8 cups of water (or vegetable stock)
2 tbsp vegetable broth powder (health food store)
2 pkg (14 oz) of Linguica, sliced
(this is a Portuguese pork sausage, hot or regular)
1 lb Pork Loin, cut into bite sized pieces
1/2 cup green onions, chopped.
6 cloves of garlic, peeled and sliced
1 bay leaf
3 cups of cauliflower, cut into 1 1/2-inch pieces. (low carb substitute for potatoes)
2 zucchini, sliced
2 tsp freshly ground cinnamon
1 tsp freshly ground nutmeg
1 tsp freshly ground coriander seeds
1 tbsp sea salt
1 tsp freshly ground pepper
Optional: Cr me Fraiche or a slice of Mozzarella on top of hot soup.

1. Prepare the kale by filling your sink with water. Put the kale in and swish it around well to loosen any dirt hidden in its ruffles. If necessary, drain the sink and repeat until the water runs clear.

2. Using a sharp knife, cut the ruffled kale leaves off their stems. Technique: Take the kale stalk and fold it vertically so that the back/spine of the stem is exposed. Using a sharp knife, do one slice to cut off the exposed stem. (The stems are tough, so if you're not using them to prepare a stock, discard.)

3. For the stock, using a 4 qt pan, add the water (or vegetable broth) and the kale stems. Let boil for 5 minutes. Strain out the stems and set the liquid aside for your soup stock.

4. In a frying pan, add the olive oil, onion and bay leaf. When onion is 1/2 cooked, add the garlic to saut .

5. Put the Soup Stock, Kale, Cauliflower, Zucchini, and pork loin into a large stockpot. Stir. Bring the mixture up to a boil, and then lower to a simmer for 5 minutes. (The size of the greens will be greatly reduced with this cooking).

6. Add the Linguica, Onion, Garlic, Cinnamon, Bay Leaf, (optional red chili), Nutmeg and Cinnamon.

7. After 30 minutes of simmering, taste the soup. Add salt, pepper, and cinnamon. Let the soup continue to cook for 2 hours, with the lid on. Stir occasionally. Taste and add more salt and pepper if desired.

8. After the soup in cooked, turn the burner off. If possible, let the soup flavors meld for an hour before serving.

9. Serve the soup hot, without any garnish, or with a spoonful of cr me fraiche .

Number of Servings: 23
Nutrition per Serving:
Calories=230 grams; Fat=1.63 grams; Carbs=4.35 grams; Protein=14.3 grams

Note: Wonderfully nutritious, delicious, easy to make. Freezes well.