Of which 9.1 g sugars and 1.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (sweet potato) · Fiber (sweet potato) · Vitamin K (kale)
Allergens none
Caldo verde (Portuguese kale soup) with sweet potato
The most Portuguese of soups, made without potato and with more nutrients.
Ingredients
- 500 g (1 lb) sweet potato, peeled — in pieces
- 1 onion (100 g / 3½ oz) — chopped
- 2 cloves garlic (6 g) — chopped
- 1½ liters (6¼ cups) water or vegetable broth
- 300 g (10½ oz) fresh Portuguese kale (couve galega) or collard greens — very finely julienned
- 3½ tbsp extra-virgin olive oil (35 g / 1¼ oz) — sauté + finish
- sea salt and black pepper, to taste
Method
- Peel the sweet potato and cut it into pieces; chop the onion and garlic.
- In a wide saucepan, sauté the onion and garlic in the olive oil until soft.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Juices, Shots & Soups”. The English edition is coming soon.
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