Recipes.sparkpeople.com The Digest Diet - Kale And Chickpeas Soup W/ Feta Cheese Recipe

Total time: 30 minutes

Keto Friendliness Gauge

Net Carbs are 9% of calories per serving, at 17g per serving. This food is keto-friendly.

How keto-friendly is Recipes.sparkpeople.com The Digest Diet - Kale And Chickpeas Soup W/ Feta Cheese? 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 Recipes.sparkpeople.com The Digest Diet - Kale And Chickpeas Soup W/ Feta Cheese Recipe

  • Net Carbs are 9% of calories per serving, at 17g 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.

Recipes.sparkpeople.com The Digest Diet - Kale And Chickpeas Soup W/ Feta Cheese Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 458 g )
Amount Per Serving
Calories: 183
Total Fat: 6g
Saturated Fat: 1g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 3g
Trans Fat: 0g
Cholesterol: 3mg
Sodium: 414mg
Total Carbohydrates: 24g
Dietary Fiber: 7g
Sugar: 3g
Protein: 10g
Calcium: 179mg Iron: 3mg
Potassium: 665mg Vitamin A: 405mcg
Vitamin C: 99mg Vitamin D: 0mcg

Ingredients

  • 32 oz of Chicken broth, Fat-free, Reduced Sodium
  • 8 cups of water
  • 2 x 15 oz cans of Garbanzo Beans / Chickpeas
  • 1 x 27 oz can of Kale (or Collard Greens)
  • 7 cloves of garlic
  • Crushed red pepper, cayenne pepper and black pepper (1/2 tsp each)
  • Fresh herbs to taste
  • 2 tbsp of Extra Virgin Olive Oil
  • 2 tbsp of Red Wine Vinegar
  • 1/2 tbsp of crumbled Feta Cheese per serving (when serving) not included in the calculation.

Instructions

Visit Recipes.sparkpeople.com's website to view the recipe instructions. (Via Edamam)