Sopa de Couve

Sopa de Couve is a hearty Brazilian kale soup, rich in flavor and nutrients, perfect for a comforting meal. This vegan version highlights the earthy taste of kale combined with fragrant spices and hearty vegetables.

Ingredients

• Kale - 200 grams, chopped
• Carrot - 1 medium, diced
• Potato - 1 medium, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Vegetable broth - 500 milliliters
• Bay leaf - 1 leaf
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
2. Add the minced garlic and diced carrot, and cook for an additional 2-3 minutes, stirring occasionally.
3. Stir in the diced potato, vegetable broth, bay leaf, salt, and black pepper. Bring to a boil, then reduce the heat and simmer for 10 minutes.
4. Add the chopped kale to the pot and continue to simmer for another 10 minutes, or until the potatoes are tender.
5. Remove the bay leaf and stir in the lemon juice and chopped parsley before serving. Adjust seasoning if necessary.

Nutrition

• Calories: 180
• Protein: 5 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A, C, and K from kale.
• High in fiber, promoting digestive health.

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