Portuguese Bean Soup with Kale Recipe

Kristen Jamieson
Portuguese Bean Soup with Kale Recipe Card

Time to prepare & cook: 2 hours |
Servings: 12 servings|
Kale, Carrots

Ingredients:

  • Smoked ham hocks (or ham shanks) (1 lb)
  • Water, enough to cover ham hocks
  • 1 medium yellow onion (1/2 lb), chopped
  • 3 cloves garlic, smashed OR 1/2 tsp garlic powder
  • 2 to 3 red potatoes (1 lb), small cubes
  • 2 large carrots (1/4 lb), cut into chunks similar size to potato
  • 1 can (16 ounce) crushed tomato
  • 1 can (16 ounce) tomato sauce
  • 1 bunch (1/2 lb) kale, chopped into small pieces
  • 2 cans (15 ounce) kidney beans, no sodium, including liquid
  • Pepper to taste
  • 1 can (15 1/4 ounce size) green beans, drained (optional)
  • 2 cups macaroni noodles, cooked according to package directions (optional)

Directions: 

  1. Wash hands with soap and water. Gently run produce under cold running water before cutting.
  2. In a large pot, cover ham hocks, onion and garlic with water. Bring to a boil then lower the heat to medium-low, cover, and simmer for 1 hour. (If you plan to use SPAM or sausage instead of ham hocks, you can skip this step and add the meat, onion, garlic and water in step 3)
  3. Remove meat from ham hock, chop and return to the soup
  4. On medium-low heat, add the kale and simmer for 10 minutes.
  5. Add the potatoes, carrots, crushed tomato and tomato sauce. Make sure all ingredients are covered with water (add more water, if needed). Cook on medium-low heat for about 20 minutes or until potato and carrots are tender.
  6. Stir in the kidney beans and other optional ingredients. Serve with rice or bread.

Ingredient Swaps:

  • Instead of ham hocks you can use smoked turkey leg, SPAM or sausage
  • Instead of water you can use broth
  • Instead of red potatoes you can use russet or golden potatoes
  • Instead of crushed tomatoes you can use fresh/frozen tomatoes, chopped
  • Instead of kale you can use green cabbage or collard greens
  • Instead of kidney beans you can use white beans

Nutrition Facts:

Serving Size (261g)
Amount Per Serving
Calories: 170
Calories from Fat: 30
Total Fat: 3g (5% Daily Value)
Saturated Fat: 1g (5% Daily Value)
Trans Fat: 0g
Cholesterol: 15mg (5% Daily Value)
Sodium: 720mg (30% Daily Value)
Total Carbohydrate: 27g (9% Daily Value)
Dietary Fiber: 7g (28% Daily Value)
Sugars: 6g
Protein: 12g
Vitamin A: 70%
Vitamin C: 60%
Calcium: 8%
Iron: 16%

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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For more information and recipes using kale and other produce, check out fruitsandveggies.org and recipes.heart.org/en

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