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The Cancer Project
TCP Weekly Recipe

January 19, 2009

Portuguese Kale and

Potato Soup

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Dear Cancer Project supporter,

 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 jalapeņos 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.


Directions

Makes 8 servings

4 cups water or vegetable broth
1 onion, diced
10 garlic cloves, minced or pressed
1 chipotle chile in adobo sauce, seeded and finely chopped, or 1/8 teaspoon crushed red pepper flakes
2 potatoes (preferably russet), peeled and diced
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.

Nutrition Information

Per serving :

91 Calories
1.5 g Fat
0.2 g Saturated Fat
14.7% Calories from Fat
0 mg Cholesterol

5.8 g Protein
15.1 g Carbohydrate
2.1 g Sugar
2.3 g Fiber

260 mg Sodium
62 mg Calcium
1.3 mg Iron
23 mg Vitamin C
3077 mcg Beta-Carotene
0.7 mg Vitamin E


This recipe is a preview from the upcoming NEW EDITION of
The Survivor's Handbook: Eating Right for Cancer Survival.

View The Cancer Project Recipe of the Week Archive.


Resources | Protective Foods


 

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