Neal D. Barnard and Jennifer Reilly: Portuguese Kale and Potato Soup

Makes about 8 cups (8 servings)

This recipe calls for substantially fewer hot chiles than would be used by a traditional Portuguese cook. If you want to make a spicier version, double the chipotle chiles and throw in some jalapeños for good measure. Chipotle chiles in adobo sauce can be found in the Mexican food section of well-stocked supermarkets. They are also available at Mexican grocery stores and from online retailers. This recipe is also abundant in garlic. When crushed, garlic can provide a powerful cancer-protective effect to the body.

4 cups water or vegetable broth
1 onion, chopped
10 garlic cloves, minced or pressed
1 chipotle pepper in adobo sauce, seeded and finely chopped, or 1/8 teaspoon crushed red pepper
2 potatoes (preferably russet), peeled and chopped
1/2 teaspoon salt (optional)
4 cups finely chopped kale (stems removed)
1 cup crushed tomatoes or tomato sauce
6 ounces vegetarian sausage

Heat 1/2 cup of the water in a large pot. Add the onion, garlic, and chile and cook over high heat, stirring often, for 3 to 5 minutes, or until the onion is soft.

Add the remaining 3 1/2 cups water the potatoes, and optional salt. Bring to a simmer, cover, and cook, stirring occasionally, for about 20 minutes, or until the potatoes are tender when pierced with a knife.

Stir in the kale and crushed tomatoes. Cover and cook for about 5 minutes, or until the kale is tender.

Crumble the vegetarian sausage into the soup, stir to mix, and heat until the soup is steaming and the sausage is heated through.

Stored in a covered container in the refrigerator, leftover Portuguese Kale and Potato Soup will keep for up to 3 days.

Note: This recipe is delicious served over Garlic Mashed Potatoes.

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Nutrition per serving:

Calories: 91
Fat: 1.5 g
Saturated Fat: 0.2 g
Calories from Fat: 14.7%
Cholesterol: 0 mg
Protein: 5.8 g
Carbohydrates: 15.1 g
Sugar: 2.1 g
Fiber: 2.3 g
Sodium: 260 mg
Calcium: 62 mg
Iron: 1.3 mg
Vitamin C: 23 mg
Beta Carotene: 3077 mcg
Vitamin E: 0.7 mg

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Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.