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Italian Kale and Potato Soup

 
One serving costs about $2.77 One serving costs about $2.77

$2.77 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 fall,winter,gluten-free,gluten free lunch,soup,main course,main dish,dinner Mediterranean,Italian,European
spoonacular Score:80%

Spoonacular Score: 80%

 

If you want to add more gluten free and whole 30 recipes to your collection, Italian Kale and Potato Soup might be a recipe you should try. For $2.77 per serving, you get a main course that serves 6. One serving contains 243 calories, 32g of protein, and 5g of fat. It is a budget friendly recipe for fans of Mediterranean food. 2 people have made this recipe and would make it again. It will be a hit at your Autumn event. If you have fennel seed, basil, buttermilk, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately approximately 45 minutes. It is brought to you by Foodista. Taking all factors into account, this recipe earns a spoonacular score of 80%, which is pretty good. Similar recipes are Zuppa Vegana: Italian Potato, Bean, and Kale Soup, Zuppa Toscana {Creamy Potato & Kale Soup with Italian Sausage}, and Italian Frittata with Kale and Sweet Potato.

Ingredients

Servings:
2 tsps
2 tsps olive oil
olive oil
1.25 pounds
1.25 pounds italian ground turkey
italian ground turkey
1.25 pounds
1.25 pounds potatoes
potatoes
1 medium
1 medium onion
onion
3 cloves
3 cloves garlic
garlic
1 bunch
1 bunch kale
kale
6 cups
6 cups low sodium chicken broth
low sodium chicken broth
2 tsps
2 tsps dried basil
dried basil
2 tsps
2 tsps dried oregano
dried oregano
2 tsps
2 tsps fennel seed
fennel seed
0.5 cup
0.5 cup low fat buttermilk
low fat buttermilk
some
some fresh ground pepper
fresh ground pepper
some
some kale
kale
0.25 cup
0.25 cup shredded to
shredded to
2 tsps olive oil
2 tsps
olive oil
1.25 pounds italian ground turkey
1.25 pounds
italian ground turkey
1.25 pounds potatoes
1.25 pounds
potatoes
1 medium onion
1 medium
onion
3 cloves garlic
3 cloves
garlic
1 bunch kale
1 bunch
kale
6 cups low sodium chicken broth
6 cups
low sodium chicken broth
2 tsps dried basil
2 tsps
dried basil
2 tsps dried oregano
2 tsps
dried oregano
2 tsps fennel seed
2 tsps
fennel seed
0.5 cup low fat buttermilk
0.5 cup
low fat buttermilk
some fresh ground pepper
some
fresh ground pepper
some kale
some
kale
0.25 cup shredded to
0.25 cup
shredded to

Equipment

cheesecloth
cheesecloth
sauce pan
sauce pan
cheesecloth
cheesecloth
sauce pan
sauce pan


Instructions

In a large sauce pan, heat oil over medium-high heat. Add sausage, crumble and brown. Add onion and garlic and saute until onions are just tender, about three minutes. Meanwhile, create a bouquet garni in cheese cloth with the basil, oregano and fennel. Add it and all remaining ingredients except the kale and buttermilk, bring to a boil, reduce heat, cover and simmer until potatoes are cooked, 10-15 minutes. Add kale and simmer until it is just tender, less than 5 minutes. Remove from heat and stir in buttermilk. Add pepper to taste, you shouldn't need salt. Top with about a tablespoon of cheese. Serve with a warm, crusty bread.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.77
Ingredient
2 teaspoons olive oil
1.25 pounds italian ground turkey
1.25 pounds potatoes
1 medium onion
3 cloves garlic
1 bunch kale
6 cups low sodium chicken broth
2 teaspoons dried basil
2 teaspoons dried oregano
2 teaspoons fennel seed
½ cups low fat buttermilk
Price
$0.10
$9.35
$0.76
$0.24
$0.20
$0.57
$4.32
$0.17
$0.21
$0.47
$0.24
$16.63

Tips

Health Tips

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • If a recipe calls for buttermilk and you don't have any on hand, just pour a tablespoon of white vinegar into a glass and add enough milk to make one cup. Let sit for about five minutes, and voila, a great buttermilk substitute!

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Make sure you cook ground meat thoroughly. Grinding meat creates a lot of surface area that bacteria can grow on, so eating undercooked ground meat poses a real health risk.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
261k Calories
31g Protein
5g Total Fat
25g Carbs
48% Health Score
Limit These
Calories
261k
13%

Fat
5g
8%

  Saturated Fat
1g
8%

Carbohydrates
25g
8%

  Sugar
2g
3%

Cholesterol
52mg
18%

Sodium
155mg
7%

Get Enough Of These
Protein
31g
62%

Vitamin K
166µg
159%

Vitamin B3
13mg
69%

Vitamin B6
1mg
62%

Vitamin C
47mg
57%

Vitamin A
2231IU
45%

Phosphorus
389mg
39%

Copper
0.64mg
32%

Selenium
22µg
32%

Potassium
1078mg
31%

Manganese
0.45mg
23%

Magnesium
72mg
18%

Iron
3mg
17%

Zinc
2mg
17%

Vitamin B2
0.28mg
16%

Vitamin B12
0.76µg
13%

Fiber
3g
12%

Vitamin B5
1mg
12%

Vitamin B1
0.18mg
12%

Calcium
112mg
11%

Folate
36µg
9%

Vitamin E
0.44mg
3%

Vitamin D
0.38µg
3%

covered percent of daily need

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