Serious Eats Healthy & Delicious: West African Vegetable Stew Recipe Recipe

Keto Friendliness Gauge

Net Carbs are 16% of calories per serving, at 40g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Serious Eats Healthy & Delicious: West African Vegetable Stew 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.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Serious Eats Healthy & Delicious: West African Vegetable Stew Recipe Recipe

  • Net Carbs are 16% of calories per serving, at 40g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what 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 24%. At 559mg, 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.
  • 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.

Serious Eats Healthy & Delicious: West African Vegetable Stew Recipe Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 370 g )
Amount Per Serving
Calories: 255
Total Fat: 5g
Saturated Fat: 0g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 559mg
Total Carbohydrates: 49g
Dietary Fiber: 9g
Sugar: 16g
Protein: 8g
Calcium: 106mg Iron: 2mg
Potassium: 687mg Vitamin A: 627mcg
Vitamin C: 15mg Vitamin D: 0mcg

Ingredients

  • 1 tablespoon vegetable oil
  • 2 cups onions, sliced into 1/4-inch crescents
  • 2 large cloves garlic, minced
  • 1 pound sweet potato, peeled and chopped into 1/4-inch half slices (about the size of a checker)
  • 1 large tomato, seeded and chopped
  • 1/2 cup raisins
  • 1 teaspoon cinnamon
  • 1/2 to 1 teaspoon cayenne pepper
  • 3 cups low-sodium, reduced fat chicken or vegetable broth
  • 1 14.5-ounce can chickpeas, drained and rinsed
  • 3 cups frozen chopped spinach
  • 1 teaspoon kosher salt
  • Freshly ground black pepper to taste

Instructions

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