Portuguese kale soup with beans and kielbasa

In this delicious take on traditional Portuguese soup kale takes centre stage, further enhanced by the rich taste of reduced-fat turkey kielbasa sausage and the smokiness of paprika. Beans add extra protein to this recipe to make it even healthier. And the flavour? Amazing!

At just 33 calories a cup, this incredible soup is packed with vitamins A, C and K, plus folate and fibre.

Preparation time: 10 minutes 
Cooking time: 50 minutes 
Serves: 6

•  10 ml (2 tsp.) olive oil
• 175 g (3/4 c.) reduced-fat smoked turkey kielbasa, chopped
• 1 large yellow onion, chopped
• 1 rib celery, chopped
• 1 garlic clove, minced
• 1.5 L (6 c.) low-sodium chicken broth
• 500 ml (2 c.) water
• 225 g (1 c.) kale, thick stems removed and leaves sliced or 2 pkgs (275 g/10 oz.) frozen kale, thawed and squeezed dry
• 350 g (1 1/2 c.) red potatoes, cut into 1-cm (1/2 in.) pieces
•  2 ml (1/2 tsp.) smoked paprika
•  2 ml (1/2 tsp.) hot red-pepper sauce
• 1 ml (1/4 tsp.) salt
•  350 g (1 1/2 c.) cooked or canned red kidney beans or cannellini beans, rinsed and drained

1. Heat the oil in a large soup pot over medium heat. Add the kielbasa and cook until browned all over, about five minutes. Remove to a bowl.
2. Add the onion and celery to the pot and cook until soft, five to six minutes. Add the garlic and cook one minute.
3. Return the kielbasa to the pot and add the broth, water and kale. Bring to a boil over high heat, then reduce the heat to medium-low. Cover and simmer until the kale begins to wilt, about 10 minutes.
4. Stir in the potatoes, paprika, red-pepper sauce and salt. Simmer, covered, until the potatoes and kale are tender, about 20 minutes.
5. Add the beans and cook just until heated through, about five minutes.

Per serving you'll get about 204 calories; 4 g fat; 1 g saturated fat; 30 g carbohydrates; 14 g protein; 5 g fibre; 10 mg cholesterol, 554 mg sodium and 109 mg calcium.