This recipe has Sodium as 75.7% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.6% of RDA
• Calories: 22.4% of RDA
• Carbs: 23.9% of RDA
• Fat (total lipid): 14.8% of RDA
• Fiber: 69.6% of RDA
• Fructose: 9.0% of RDA
• Protein: 17.3% of RDA
• Sodium: 75.7% of RDA
• Sugar: 32.2% of RDA
• Vitamin A (IU): 350% of RDA
• Vitamin B6: 36.0% of RDA
• Vitamin C: 29.0% of RDA
• Iron: 4.1% of RDA
• Magnesium: 43.4% of RDA
• Manganese: 48.3% of RDA
• Niacin: 15.4% of RDA
• Potassium: 38.1% of RDA
• Zinc: 16.0% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Heat oil in a medium-large pot over medium heat. Add the onion, garlic, a few pinches of salt and cook until translucent (5 minutes or so).
2.
Add chili powder, ½ the sliced chiles, and stir. Cook until fragrant (about 30 seconds), then add the vinegar, followed by the tomatoes. Stir, then add the broth and the sweet potato cubes and beans.
3.
Simmer on low heat until the sweet potatoes are tender (about 20-30 minutes).
4.
Add the kale and corn and simmer for 5-10 more minutes.
5.
Add a good squeeze of lime. Taste and adjust seasonings - adding more salt and pepper as needed.
6.
Serve topped with scallions, crunchy tortilla strips, toasted chiles, diced avocado and extra lime slices if desired.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
If you don't have dried chiles, just add extra spices: ie, more chile powder, cumin and/or coriander... and/or a diced chipotle from a can of chipotles in adobo would be a nice substitution.
2.
Muir Glen's fire roasted tomatoes with green chiles is the best, but regular fire roasted tomatoes would be fine. (Diced plain tomatoes, in a pinch, would also work).
3.
This one tastes great (maybe better) the second day - make a big batch and store leftovers in the fridge for 2-3 days, and in the freezer beyond that.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 449
Protein 19.4 g
Carbohydrates 65.7 g
Iron 0.78 mg
Fiber 19.5 g
Calcium 35.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
