Sargent Choice Test Kitchen: Vegetarian Caldo Verde (Portuguese Green Soup)

To show the caldo verde shown on a plate.

December 2, 2023
Ashly Estrada, Nutrition Student

Why We Chose This Recipe

  • This soup is comforting and nourishing – great for the colder weather.
  • Making this soup is a wonderful way to use up pantry items such as potatoes, onions, and canned beans.

Adapted from ASpicyPerspective
Yield: 6 servings

Ingredients:

  • 1 tablespoon olive oil
  • ½ yellow onion, peeled and chopped
  • 2 cloves garlic
  • 1 pound Yukon Gold Potatoes or russet, peeled and quartered
  • 2 cups chopped kale (or spinach, collard greens)
  • 2 cups vegetable broth
  • 2 cups water
  • Zest from ½ a lemon
  • ½ teaspoon paprika
  • 1 tablespoon plain Greek yogurt
  • 1 tablespoon low-fat milk
  • 1 can (15 oz) white beans, drained and rinsed
  • Salt and pepper to taste
  • 3 vegetarian sausage links, chopped into small wedges

Directions

1. Place a soup pot over medium heat. Add the oil, onions, and garlic. Cook for 3 minutes.
2. Next, add the potatoes, chopped kale, broth, water, lemon zest, paprika, and 1/2 teaspoon salt to the pot. Bring to a boil, then lower the heat. Cover and simmer for 15 minutes to soften the potatoes and kale.
3. Combine the yogurt and milk in a separate bowl. Stir in beans, yogurt/milk mixture, and sausage. Simmer for another 5 minutes then add salt and pepper as needed.

Note: Changes were made to the original recipe as follows: half of the broth was replaced with water to decrease the amount of sodium, sausage was replaced with beans for a vegetarian protein option, and heavy cream was replaced with Greek yogurt and milk for a lower fat/higher protein option.

What We Liked

  • The students described this recipe as a hearty soup due to its robust and nourishing flavor.
  • The lemon and kale provided a pleasant and fresh aroma.
  • It was really quick and easy to make!

Nutritional Value

  • The potatoes are a great source of carbohydrates, providing our body with energy. The potatoes are also rich in vitamins, minerals, and fiber if the skin is kept on.
  • The inclusion of vegetarian sausage and cannellini beans are a quick way to add protein to this dish, which helps the energy from the potatoes to last longer.
  • The kale and cannellini beans included in this recipe are rich sources of fiber. Fiber is important as it helps us feel satisfied after eating and supports a healthy digestive tract.
  • The kale found in this recipe is also a great source of calcium. Calcium is not only important for the formation of strong bones and teeth, but it is also important for muscle contraction.