Tartelette Butternut Squash & Coconut Soup Recipe

Keto Friendliness Gauge

Net Carbs are 5% of calories per serving, at 16g per serving. This food is keto-friendly.

How keto-friendly is Tartelette Butternut Squash & Coconut Soup? 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 Tartelette Butternut Squash & Coconut Soup Recipe

  • Net Carbs are 5% 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.
  • The amount of saturated fat in this meal exceeds 7% of calories per serving (7% of calories per serving is the limit recommended by nutrition experts). Saturated fat is considered less healthier than unsaturated fat. Learn more about saturated vs. unsaturated fat in this blog post.
  • This food's %DV (daily value percentage) for sodium is 43%. At 997mg, 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.

Tartelette Butternut Squash & Coconut Soup Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 431 g )
Amount Per Serving
Calories: 353
Total Fat: 32g
Saturated Fat: 27g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 997mg
Total Carbohydrates: 19g
Dietary Fiber: 3g
Sugar: 3g
Protein: 5g
Calcium: 88mg Iron: 6mg
Potassium: 747mg Vitamin A: 306mcg
Vitamin C: 47mg Vitamin D: 0mcg

Ingredients

  • 2 teaspoons olive oil
  • 2 short stalks dried lemongrass (or fresh) (about 4 inches long)
  • 2 pieces dried galangal (Thai ginger) or a small knob regular fresh ginger, sliced
  • 2 dried Thai chiles, crumbled
  • 1 small butternut squash, peeled, core removed and cubed into 1-inch pieces (about 4 cups)
  • 3 garlic cloves, minced
  • 3 kaffir limes leaves (dried or fresh)
  • 4 cups vegetable stock
  • 2 (15 oz) cans coconut milk
  • 2 limes - one zested, both juiced
  • 1 handful snow peas (optional)
  • 1 large tomato, diced
  • salt and pepper to taste
  • cilantro to garnish

Instructions

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