Portuguese Kale Soup "Caldo de Couves"

Tuesday, November 30, 2010

By Cindy Azevedo, ND Student, UB

Kale is one of two vegetables with the highest ORAC (oxygen radical absorption capacity) score; spinach is the second highest. In other words, kale is a great vegetable antioxidant!

Not only is kale an excellent antioxidant, it is a nutrient powerhouse! Some of the many micronutrients in kale include: chlorophyll, indoles, carotenoids (such as beta-carotene, lutein and zeaxanthin), glutathione, betaine, alpha lipoic acid, vitamins E, C, B (folate, B1, B2 and B6) and many minerals. Of course, anyone familiar with the remarkable number of food compounds, enzymes and cofactors in whole foods knows that this is only the short list!

If you’re like most people, kale doesn't seem like the easiest vegetable to work into your diet, especially if you’re not accustomed to eating it. And while a lot of clinicians may recommend it to their patients due to its remarkable nutrient profile, few seem to offer savory ways to incorporate this food into the diet.

Here is an answer…

Portuguese Kale Soup or “Caldo de Couves”. This recipe comes to you directly from my wonderful mother, Lucia. Thanks and Love you Mom!!

Ingredients:
• minimum of 8 cups of boiling water (broth may be used instead if preferred)
• minimum of 2 bunches of fresh kale “couves”(rinsed and chopped)
• a head of fresh cabbage “repolho” (rinsed and chopped)
• desired amount of fresh carrots “cenoura” (rinsed and chopped)
• desired amount of fresh potatoes “batata” or "sweet potatoes “batata doce” (peeled and cut into
cubes)
• one fresh onion “cebola” (peeled and chopped)
• desired amount of fresh garlic cloves “alho” (peeled and crushed)
• dash of salt and pepper
• approximately 4 tablespoons of olive oil “azeite”
• optional meats may be lean beef, chicken, or sliced Portuguese linguiça to add a lil’ bit of spice
• if desired, may add beans of your choice

Instructions:
1. If adding beef or chicken to the soup, my mother recommends boiling them in water in a separate pot until they are half-cooked. She prefers to first clean the beef or chicken first, and then placing them in boiling water. But if you decided to use Portuguese linguiça instead, this extra step is not needed for it.
2. In another pot, bring about 8 cups of water to a boil. Then reduce heat to a medium to low level. First add the beans (optional) and carrots, since they will take the longest to cook. Then add the garlic and onion to the mix. Next, add your choice of potatoes. Then after, add the kale, cabbage, and linguiça. The linguiça is optional, but it does add a nice flavor to the soup.
3. Once the beef or chicken is half-cooked, you may add it to the pot containing the vegetables. The same time the beef/chicken is added, add the dash of salt and pepper. Very important—Please drain the boiling water used to half-cook the beef/chicken. Do not use this water!
4. After all the ingredients are added to the main pot, cover the pot. And cook for an additional 20-30 minutes.
5. Serve it up with a (buttered) Portuguese roll and Enjoy!

Caution: This is a hearty – Food as Medicine – Soup. Only make this if you want to feel well!

Happy December to All Innate Response Friends and Family!

posted by Innate Response at

8:36 AM

Portuguese Kale Soup "Caldo de Couves"

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