AI-generated photo.
Portuguese · Portugal
Caldo verde
Also called caldo verde
Caldo verde, a dish from Portugal.
Pai editors’ mark 4 / 5
Plan, list, and collections
Caldo verde is cooked in Portugal as its own dish. Simmer potato, mash it into the broth, and wilt kale with a little paprika pork. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
86
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 34%
- Carbs 37%
- Fat 29%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 26.2 g of protein in the serving.
Watch · Low sodium
About 473 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Pork tenderloin114 kcal
- Potato96 kcal
- Olive oil62 kcal
- Yellow onion18 kcal
- Kale13 kcal
- Garlic4 kcal
Glycemic load
Estimated glycemic load for this count: 17.4. The bands come from the ingredient table.
Portion
One serving, as written, is about 308 kcal.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 231 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 308 kcal | 15% |
| Protein | 26.2 g | 52% |
| Carbohydrate | 28.7 g | 10% |
| Fiber | 5 g | 18% |
| Total sugars | 3.2 g | 6% |
| Fat | 10.1 g | 13% |
| Saturated fat | 1.7 g | 9% |
| Cholesterol | 68 mg | 23% |
| Sodium | 473 mg | 21% |
| Potassium | 1159 mg | 25% |
| Calcium | 132 mg | 10% |
| Iron | 2.8 mg | 16% |
| Magnesium | 75 mg | 18% |
| Zinc | 2.6 mg | 24% |
| Vitamin A | 90 mcg | 10% |
| Vitamin C | 63.9 mg | 71% |
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 153 mcg | 127% |
| Thiamin (B1) | 1.2 mg | 102% |
| Riboflavin (B2) | 0.5 mg | 42% |
| Niacin (B3) | 8.9 mg | 56% |
| Vitamin B6 | 1.3 mg | 79% |
| Folate | 51 mcg | 13% |
| Vitamin B12 | 0.5 mcg | 23% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Potato3 potatoes500 g
Kale4 cups150 g
Pork tenderloin14 oz420 g
Olive oil2 tbsp30.77 ml
Garlic4 cloves12 g
Kosher salt1 tsp4 g
Yellow onion1 onion180 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set out a scale and the equipment for Caldo verde. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh potato, kale, pork tenderloin, olive oil, garlic, kosher salt, yellow onion. Caldo verde is cooked in Portugal as its own dish. Simmer potato, mash it into the broth, and wilt kale with a little paprika pork. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat 5 min
AI-generated photo.
2Caldo verde is cooked in portugal. Also called caldo verde. Add the herb at the end so it stays green and fragrant.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Caldo verde, until the edges take a little color. Tomato sauce is ready when it looks darker and a spoon leaves a brief line.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Caldo verde at a quiet simmer, about 195°F / 90°C. Start checking at 23 minutes. Caldo verde is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 23 min
- 🇵🇹 PortugalSouthern Europeportugal-caldo-step-4
Caldo verde, step 5
Step 5 · Caldo verde
5Check the center of Caldo verde, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇵🇹 PortugalSouthern Europeportugal-caldo-step-5
Caldo verde, step 6
Step 6 · Rest 5 min
6Rest Caldo verde for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in portugal, with the sauce or garnish that belongs to it. Film Caldo verde in this shot order and no other: citrus cut and squeezed off heat; oil or butter just starting to shimmer; the slice or ladle hitting a warm plate; hands shaping a loaf or patty. Slate words for the editor: nutmeg, bronzed, sear, frost, ripple, ember, pebble, basket, oven, caramel.
Rest 5 min
How you know it is done
Caldo verde is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Caldo verde looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Caldo verde turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Caldo verde, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Caldo verde is cooked by simmer in Portugal. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.