Dailyrebecca.com Winter Minestrone Recipe

Total time: 136 minutes

Keto Friendliness Gauge

Net Carbs are 13% of calories per serving, at 30g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Dailyrebecca.com Winter Minestrone? 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 Dailyrebecca.com Winter Minestrone Recipe

  • Net Carbs are 13% of calories per serving, at 30g 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 food's %DV (daily value percentage) for sodium is 64%. At 1472mg, 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.

Dailyrebecca.com Winter Minestrone Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 635 g )
Amount Per Serving
Calories: 223
Total Fat: 4g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 1mg
Sodium: 1472mg
Total Carbohydrates: 42g
Dietary Fiber: 12g
Sugar: 13g
Protein: 11g
Calcium: 235mg Iron: 6mg
Potassium: 1358mg Vitamin A: 831mcg
Vitamin C: 82mg Vitamin D: 0mcg

Ingredients

  • 1 tbsp olive oil
  • 6 medium carrots, roughly chopped
  • 1 large red onion, coarsely chopped
  • 1 head of garlic, cloves peeled (the whole head! then mince the cloves)
  • 1 large bunch swiss chard, leaves roughly chopped and stalks sliced
  • 28 oz canned diced tomatoes (i used trader joe’s low sodium)
  • ½ head cabbage, heart removed and leaves cut into strips
  • 1 15 oz can cannellini beans
  • 4 cups vegetable broth, boiling (i used naturally preferred organic vegetable broth and i highly recommend it. i’m pretty sure some of the awesome richness came from using a quality veggie stock)
  • Salt and black pepper, to taste
  • Freshly grated parmesan, for serving (optional)

Instructions

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