Food52 Creamy White Wheat Berry Porridge With Eggplant Stew And Wilted Spinach Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 16g per serving. This food is keto-friendly.

How keto-friendly is Food52 Creamy White Wheat Berry Porridge With Eggplant Stew And Wilted Spinach? 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 Food52 Creamy White Wheat Berry Porridge With Eggplant Stew And Wilted Spinach Recipe

  • Net Carbs are 6% of calories per serving, at 16g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always 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 meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Food52 Creamy White Wheat Berry Porridge With Eggplant Stew And Wilted Spinach Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 156 g )
Amount Per Serving
Calories: 281
Total Fat: 19g
Saturated Fat: 7g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 10g
Trans Fat: 0g
Cholesterol: 29mg
Sodium: 433mg
Total Carbohydrates: 20g
Dietary Fiber: 4g
Sugar: 4g
Protein: 9g
Calcium: 219mg Iron: 2mg
Potassium: 347mg Vitamin A: 116mcg
Vitamin C: 7mg Vitamin D: 0mcg

Ingredients

  • 1 cup white wheat berries
  • 1 tablespoon unsalted butter
  • 1 1/2 teaspoon minced fresh garlic
  • 1/2 cup heavy cream
  • 1/3 cup minced green onion
  • 1 cup grated parmesan
  • Kosher salt and fresh ground white pepper
  • 1/4 cup olive oil
  • 3 cups 1/2 inch diced eggplant, about two medium eggplants
  • 1 cup diced onion
  • 2 tablespoons minced garlic
  • 16 ounces tomato sauce, I used home made from my garden
  • 1 tablespoon red wine vinegar
  • 1 bunch fresh basil, chiffonade
  • 1 tablespoon red wine vinegar
  • Kosher salt and fresh ground pepper
  • 1 teaspoon Dijon mustard
  • 2 teaspoons balsamic vinegar
  • 3 tablespoons olive oil
  • 2 handfuls fresh baby spinach or arugala

Instructions

Visit Food52's website to view the recipe instructions. (Via Edamam)