Serious Eats Quick And Easy Dairy- And Fat-free Colombian Vegetable Soup (ajiaco Negro) Recipe Recipe

Total time: 30 minutes

Keto Friendliness Gauge

Net Carbs are 18% of calories per serving, at 34g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Serious Eats Quick And Easy Dairy- And Fat-free Colombian Vegetable Soup (ajiaco Negro) Recipe? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Serious Eats Quick And Easy Dairy- And Fat-free Colombian Vegetable Soup (ajiaco Negro) Recipe Recipe

  • Net Carbs are 18% of calories per serving, at 34g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 48%. At 1099mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Serious Eats Quick And Easy Dairy- And Fat-free Colombian Vegetable Soup (ajiaco Negro) Recipe Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 474 g )
Amount Per Serving
Calories: 190
Total Fat: 1g
Saturated Fat: 0g
Polyunsaturated Fat: 0g
Monounsaturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 1099mg
Total Carbohydrates: 40g
Dietary Fiber: 6g
Sugar: 4g
Protein: 8g
Calcium: 57mg Iron: 2mg
Potassium: 832mg Vitamin A: 121mcg
Vitamin C: 15mg Vitamin D: 0mcg

Ingredients

  • 2 large russet potatoes, peeled and cut into 3/4-inch dice (about 1 1/4 pounds)
  • 1 medium carrot, peeled and cut into medium dice (about 5 ounces)
  • 1 cup fresh or frozen peas, divided
  • 1 1/2 cups cooked dried or canned fava beans (see note above), or 1 1/2 cups raw fresh fava beans, divided
  • 1 large ear yellow corn, shucked and cut into 6 pieces crosswise
  • 1 1/2 quarts homemade vegetable stock or an equivalent amount made with Better Than Bouillon vegetable base or No Chicken Base (see note above)
  • Kosher salt and freshly ground black pepper
  • 1/4 cup minced fresh cilantro leaves

Instructions

Visit Serious Eats's website to view the recipe instructions. (Via Edamam)