Bon Appetit Curried Potato And Spinach Soup With Onion Salsa And Minted Yogurt Recipe

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 28g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Bon Appetit Curried Potato And Spinach Soup With Onion Salsa And Minted Yogurt? 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 Bon Appetit Curried Potato And Spinach Soup With Onion Salsa And Minted Yogurt Recipe

  • Net Carbs are 7% of calories per serving, at 28g 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.

Bon Appetit Curried Potato And Spinach Soup With Onion Salsa And Minted Yogurt Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 605 g )
Amount Per Serving
Calories: 429
Total Fat: 25g
Saturated Fat: 4g
Polyunsaturated Fat: 8g
Monounsaturated Fat: 11g
Trans Fat: 0g
Cholesterol: 4mg
Sodium: 116mg
Total Carbohydrates: 38g
Dietary Fiber: 10g
Sugar: 9g
Protein: 20g
Calcium: 687mg Iron: 7mg
Potassium: 1195mg Vitamin A: 242mcg
Vitamin C: 71mg Vitamin D: 0mcg

Ingredients

  • 4 cups chopped red onions (about 2 large)
  • 1 1/2 tablespoons sunflower oil or canola oil
  • 1 teaspoon nigella seeds
  • 1 teaspoon black mustard seeds
  • 1 teaspoon yellow mustard seeds
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons grated lemon peel
  • 3 tablespoons sunflower or canola oil
  • 4 teaspoons curry powder
  • 2/3 cup Greek yogurt
  • 2 green onions, thinly sliced
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons olive oil
  • 1 small head of cauliflower, halved, cored, cut into 1/3-inch-thick slices, broken into pieces (about 3 cups)
  • 1 medium white onion, chopped
  • 3 tablespoons curry leaves
  • 1 teaspoon fennel seeds
  • 1 teaspoon cumin seeds
  • 1 pound Yukon Gold potatoes, peeled, cut into 1/2-inch cubes (about 3 cups)
  • 1 tablespoon turmeric
  • 4 1/2 cups vegetable broth
  • 6 bay leaves
  • 1 9-ounce bag baby spinach leaves
  • 14-to 16-ounce container firm tofu, drained, cut into 1/2-inch cubes
  • Chopped fresh parsley

Instructions

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