Food52 Chickpea & Mustard Green Masala Recipe

Total time: 92 minutes

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 38g 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 Food52 Chickpea & Mustard Green Masala? 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

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Keto & Health Insights for Food52 Chickpea & Mustard Green Masala Recipe

  • Net Carbs are 10% of calories per serving, at 38g 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 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 Chickpea & Mustard Green Masala Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 389 g )
Amount Per Serving
Calories: 382
Total Fat: 13g
Saturated Fat: 3g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 12mg
Sodium: 408mg
Total Carbohydrates: 54g
Dietary Fiber: 16g
Sugar: 13g
Protein: 18g
Calcium: 275mg Iron: 7mg
Potassium: 1083mg Vitamin A: 184mcg
Vitamin C: 71mg Vitamin D: 0mcg

Ingredients

  • 1 large red onion
  • 4 large cloves garlic
  • 2 sq.inch pieces fresh ginger root
  • 3 - 5 fresh asian chilies (serrano or thai or pepperoncino if that's all you have) w/or w/out seeds depending on your spice tolerance
  • 1 tablespoon butter
  • 2 tablespoons canola oil
  • 2 tablespoons bengali garam masala (spice blend that can be found even in ho-hum supermkts these days)
  • 1 pound mustard greens (can substitute spinach if you didn't grow a mile of mustards, or if you prefer a milder flavor) finely chopped
  • 5 cups cooked chickpeas
  • 1 pound tomatoes (or 1 can of diced)
  • 1 cup plain yogurt (full fat preferred, of course)
  • 1/3 cup milk (whole of course)
  • 2 bay leaves
  • 2 tablespoons toasted coriander
  • 1 tablespoon toasted cumin
  • A dashes of salt, to taste

Instructions

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