Portuguese Kale Soup

Serves 6 to 8

This recipe is favored among fishermen in Providence, R.I., and Nantucket, Mass. -- it's simple and heartwarming and may be made ahead -- and it's sure to take the chill off any drizzly autumn day. It's a great supper soup paired with hearty bread and cheese.

• 3 tbsp. olive oil

• 1 large onion, chopped

• 1 large carrot, chopped

• 3 cloves garlic, minced

• 1 lb. Yukon Gold or Yellow Finn potatoes, peeled and cut into 2-in. pieces

• 6 c. low-salt chicken stock

• 1 c. red wine

• 1 small bay leaf

1/4c. chopped parsley

• 1 (15-oz.) can whole tomatoes with juice

• 11/2 c. cooked or canned cannelini beans (or kidney beans)

• 1 lb. kale, rinsed and cut into wide strips

• 1 lb. cooked sweet Italian sausage, cut into 1/2-in. slices

• Salt and freshly ground black pepper to taste

• Parmesan cheese for garnish, if desired


In a large saucepan, heat the oil over medium and sauté the onions, carrots and garlic until soft, about 5 minutes. Add the potatoes, broth, wine, bay leaf and parsley and simmer, partially covered, for about 15 minutes or until the potatoes are cooked. Stir in the tomatoes and beans along with the kale and sausage and continue simmering about 25 to 30 minutes. Season to taste and serve with a sprinkle of Parmesan cheese if desired.

Nutrition information per serving:

Calories 405 Fat 22 g Sodium 842 mg

Carbohydrates 33 g Saturated fat 7 g Calcium 115 mg

Protein 20 g Cholesterol 32 mg Dietary fiber 6 g

Diabetic exchanges per serving: 2 bread/starch, 2 medium-fat meat, 2½ fat.

Braised Kale with Hot Peppers

Serves 4 to 6.

These become melting and silky and are terrific with hot pepper vinegar.

1/4c. extra-virgin olive oil

• 3 lb. kale (about 3 bunches), washed, stalks trimmed, leaves cut into 1-in. strips

• 1 tsp. coarse salt, or to taste

• Hot pepper vinegar, for serving


In a heavy pot with a tight-fitting lid, heat the oil until very hot. Add the greens and stir well until very wilted, about 5 minutes. Reduce the heat, cover the pot and let the greens braise for about 15 minutes. Taste. If the greens are not meltingly tender, cover and continue cooking. Serve with vinegar on the side.

Nutrition information per serving:

Calories 149 Fat 10 g Sodium 323 mg

Carbohydrates 14 g Saturated fat 1 g Calcium 187 mg

Protein 5 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 3 vegetable, 2 fat.