Serious Eats Eating For Two: Quinoa Chowder With Spinach, Feta, And Scallions Recipe Recipe

Keto Friendliness Gauge

Net Carbs are 9% of calories per serving, at 31g 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 Eating For Two: Quinoa Chowder With Spinach, Feta, And Scallions 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 Eating For Two: Quinoa Chowder With Spinach, Feta, And Scallions Recipe Recipe

  • Net Carbs are 9% of calories per serving, at 31g 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 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 Eating For Two: Quinoa Chowder With Spinach, Feta, And Scallions Recipe Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 191 g )
Amount Per Serving
Calories: 331
Total Fat: 16g
Saturated Fat: 6g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 63mg
Sodium: 444mg
Total Carbohydrates: 36g
Dietary Fiber: 5g
Sugar: 3g
Protein: 12g
Calcium: 219mg Iron: 4mg
Potassium: 688mg Vitamin A: 177mcg
Vitamin C: 28mg Vitamin D: 0mcg

Ingredients

  • 3/4 cup quinoa, rinsed well in a fine sieve
  • 2 tablespoons olive oil
  • 1 garlic clove, finely chopped
  • 1 jalapeno chile, seeded and finely diced
  • 1 teaspoon ground cumin or to taste
  • Salt and freshly milled pepper
  • 1/2 pound boiling potatoes, peeled and cut into 1/4-inch cubes
  • 1 bunch scallions, including an inch of the greens, thinly sliced into rounds
  • 3 cups finely sliced spinach leaves (chard works, too)
  • 1/4 pound feta cheese, finely diced or crumbled
  • 1/3 cup chopped cilantro
  • 1 hard-cooked egg, chopped

Instructions

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