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–+ servings

Portuguese Kale Soup

This Portuguese Kale soup is ideal for meal prep — it makes enough for a whole week of lunches or dinners and freezes well.
Portion-Control Containers: 1 Green ½ Red ½ Yellow ½ tsp.
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SERVINGS 6 1 1/4 Cup
Course Lunch, Soup
Cuisine American, Americana
Servings 6 1 1/4 Cup
Calories 230 kcal

Ingredients
 

  • 1 Tbsp. olive oil
  • 8 oz. turkey kielbasa sausage sliced
  • 2 cloves garlic minced
  • 2-3 leeks chopped, just white and light-green parts
  • 1 bunch kale stems removed and discarded, torn (about 4 cups)
  • 15 oz kidney beans drained, rinsed
  • 14.5 oz tomatoes no added salt
  • 6 cups chicken broth chicken or vegetable broth (low sodium)
  • black pepper to taste; optional

Instructions
 

  • Heat oil in large saucepan over medium-high heat.
  • Add kielbasa; cook, stirring frequently, for 3 to 4 minutes, or until browned.
  • Add garlic, leeks, and kale; cook, stirring frequently, for 3 to 4 minutes, or until soft.
  • Add kidney beans, tomatoes, broth, and pepper (if desired). Bring to a boil. Reduce heat to medium; cook, stirring occasionally, for 30 minutes.

Nutrition

Calories: 230kcalCarbohydrates: 26gProtein: 17gFat: 8gSaturated Fat: 2gCholesterol: 20mgSodium: 734mgPotassium: 863mgFiber: 5gSugar: 6gVitamin A: 5091IUVitamin C: 76mgCalcium: 145mgIron: 7mg
Keyword 21 day fix, balanced nutrition, Chicken, Kale, kedney beans, leeks, lunch, meal prep, plant protein, protein, soup, stew, veggies most
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