Theflexitarian.co.uk Indian Summer Mexican Stew [vegan] Recipes Recipe

Total time: 45 minutes

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 49g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is Theflexitarian.co.uk Indian Summer Mexican Stew [vegan] Recipes? 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 Theflexitarian.co.uk Indian Summer Mexican Stew [vegan] Recipes Recipe

  • Net Carbs are 10% of calories per serving, at 49g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. 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 74%. At 1697mg, 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.

Theflexitarian.co.uk Indian Summer Mexican Stew [vegan] Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 733 g )
Amount Per Serving
Calories: 471
Total Fat: 14g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 9g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 1697mg
Total Carbohydrates: 76g
Dietary Fiber: 27g
Sugar: 14g
Protein: 21g
Calcium: 268mg Iron: 9mg
Potassium: 1773mg Vitamin A: 119mcg
Vitamin C: 100mg Vitamin D: 0mcg

Ingredients

  • 2 medium courgettes (zucchinis)
  • 1 red pepper
  • 2 sweetcorn cobs
  • 1 large onion (finely sliced)
  • 4 garlic cloves (crushed)
  • 2 x 400g can chopped tomatoes [2 x 14oz]
  • 2 x 400g can black beans [2 x 14oz]
  • 4 Tbsp buckwheat
  • 250ml vegetable stock [US 1 cup]
  • 2 tsp cumin
  • 2 tsp coriander [cilantro]
  • 1 tsp paprika
  • 1 lime
  • 1 large bunch coriander [cilantro]
  • chili powder
  • pepper
  • salt
  • olive oil

Instructions

Visit Theflexitarian.co.uk's website to view the recipe instructions. (Via Edamam)