Bbc Good Food Spicy Vegetable Pilau With Cucumber Raita Recipe

Total time: 40 minutes

Keto Friendliness Gauge

Net Carbs are 12% of calories per serving, at 47g 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 Bbc Good Food Spicy Vegetable Pilau With Cucumber Raita? 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 Bbc Good Food Spicy Vegetable Pilau With Cucumber Raita Recipe

  • Net Carbs are 12% of calories per serving, at 47g 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 2%. At 49mg, it's considered low in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of less than 5% as low 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. Too much low sodium is also associated with health problems. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should have 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.

Bbc Good Food Spicy Vegetable Pilau With Cucumber Raita Recipe Nutrition Label

Nutrition Facts

Serving Size: 2 servings   ( 474 g )
Amount Per Serving
Calories: 398
Total Fat: 17g
Saturated Fat: 2g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 10g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 49mg
Total Carbohydrates: 57g
Dietary Fiber: 10g
Sugar: 18g
Protein: 11g
Calcium: 113mg Iron: 5mg
Potassium: 894mg Vitamin A: 159mcg
Vitamin C: 148mg Vitamin D: 0mcg

Ingredients

  • 2 garlic cloves
  • 1 tbsp rapeseed oil
  • 1 large onion, quartered and sliced
  • thumb-sized piece ginger, chopped
  • 1 cinnamon stick
  • ½ tsp cumin seeds
  • seeds from 8 cardamom pods
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 red chilli, halved, deseeded and sliced
  • 1 large red pepper, deseeded and diced
  • 50g freekeh
  • 350ml vegetable stock (made with 2 tsp reduced-salt bouillon powder)
  • 25g sultanas
  • ½ pack coriander, chopped
  • 40g cashew nuts
  • 1 garlic clove
  • 150ml pot bio-yogurt
  • ¼ cucumber, grated
  • 2 tbsp chopped mint

Instructions

Visit Bbc Good Food's website to view the recipe instructions. (Via Edamam)