Caldo Verde, meaning “green broth” on account of the generous amount of kale added, is a beloved Portuguese soup known for its comforting and nourishing qualities. Originating from the Minho Province in northern Portugal, it’s traditionally enjoyed at celebrations like weddings and birthdays. This version is tailored for those with gastritis and GERD, omitting ingredients like sausage, black pepper, and garlic that might irritate sensitive stomachs, while retaining its delicious and hearty nature. Packed with vitamins, minerals, and fiber from leeks, kale, cannellini beans, and potatoes, this soup is as nutritious as it is flavorful. I was delighted to find that with just a few ingredient tweaks, I could capture the essence of the original while keeping my stomach happy!
Yield:
Serves 8-12 (can halve recipe as desired; I enjoy this larger volume recipe in order to freeze for nourishing lunches that keep me full)
Equipment:
- Large pot
- Cutting board & knife
- Measuring cups & spoons
- Wooden spoon (also for mashing the ground turkey, or use a sturdy/wood spatula)
- Ladle
Ingredients:
- 2 tsp olive oil or avocado oil
- 1 large leek (or 2 small/med), white and light green parts only, thinly sliced (about 200g)
- 3/4 lb. to 1 lb. lean ground turkey (340g to 450g)
- 8 cups gastritis/GERD-friendly vegetable or chicken broth (1920ml); my AIP beef bone broth can be another option
- 1 bay leaf
- 2 medium potatoes, peeled and diced (about 400g)
- 4 cups finely chopped kale (Lacinato or Dwarf varieties) (about 240g)
- 1 can (15 to 15.5 oz) cannellini beans (or similar beans, e.g., Great Northern, Navy Beans, etc.), drained and rinsed well (439g) (or equivalent from dry beans)
- Salt (to taste)
Optional:
- 1 cup gluten-free small pasta (make sure is diet compliant, notes below) (~140g)
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/2 tsp dried oregano
The kale might seem like there’s way too much, but it quickly wilts down in the soup once added! This is a mix of Lacinato and Dwarf kale varieties!
Directions:
1. Heat the oil:
- Heat the oil in a large pot over medium heat. Add the sliced leeks and lightly salt them. Cook, stirring occasionally, until they are soft and translucent, about 5 minutes.
2. Cook the turkey:
- Add the ground turkey to the pot and sprinkle with 1/2 tsp salt. If using, add the garlic powder, onion powder, and dried oregano. Cook, breaking it up with a wooden spoon, until it is browned and cooked through, around 5 minutes.
3. Add the broth and bay leaf:
- Pour in the broth and add the bay leaf. Bring the mixture to a gentle boil.
4. Add the potatoes:
- Add the diced potatoes to the pot and bring to a boil; reduce to simmer. Continue to cook until the potatoes are tender, about 10 minutes.
5. Combine the kale and beans:
- With about 5 minutes remaining for the potatoes to cook, stir in the kale. After a couple of minutes, add the cannellini beans. Cook until the kale is tender.
6. Season and finalize:
- Season with salt to taste and, if using, add the garlic powder, onion powder, and dried oregano. Remove the bay leaf before serving.
Notes:
- If storing leftovers, you may need to add additional broth when reheating, as the beans may absorb more liquid over time. Keep some extra gastritis/GERD-friendly broth on hand to maintain the desired consistency.
- I usually prefer ditalini pasta or other small options but gluten-free pasta which is diet compliant is harder to find. The featured photos used Banza Shells made primarily from chickpeas. Secondary ingredients like tapioca and xanthan gum don’t disqualify a product from being gastritis/GERD-friendly, but may be best avoided in a “healing phase” and may be triggering to some individuals. Omit as desired.
- The beef bone broth recipe linked above is made with non-triggering ingredients and is AIP-compliant (auto-immune protocol). In spite of strong suggestions against eating red meat when dealing with gastritis/GERD, this stock is loaded with collogen, vitamins and nutrients, and doesn’t have the fats and proteins associated with difficulty in digesting beef.
