15 Ingredients
  • 1 Tbsp olive oil
  • 1 medium onion, coarsely chopped
  • 4 cloves garlic, minced
  • ½ red bell pepper, diced
  • ½ green bell pepper, diced
  • 10 pieces okra, tops removed, sliced
  • 1 cup chopped pumpkin or squash (if out of season use 1 can puree)
  • 3 sprigs fresh thyme leaves (about 1/2 tsp), dried okay
  • 1 tsp sea salt, more to taste
  • ½ tsp black pepper, more to taste
  • 1 can (about 2 cups) coconut milk
  • 1 cup chicken broth (or vegetable stock to make vegetarian/vegan)
  • 1 scotch bonnet or habanero pepper (optional)
  • 1 lb fresh spinach, stems included, coarsely chopped
  • 6 chives, chopped
Chronic Conditions
Neutral/Ok
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Consume Less
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Nutrition
342
17% daily value
4 servings
                                       
                                            low-​carb, dairy-​free, gluten-​free
     

Fat

44% 29

Saturated

111% 22

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 1

Carbs

6% 19

Carbs (net)

- 14

Fiber

19% 5

Sugars

- 5

Sugars, added

- 0

Protein

18% 9

Cholesterol

1% 2

Sodium

28% 666

Calcium

18% 184

Magnesium

41% 173

Potassium

27% 1255

Iron

43% 8

Zinc

16% 2

Phosphorus

33% 233

Vitamin A

78% 699

Vitamin C

87% 78

Thiamin (B1)

20% 0

Riboflavin (B2)

27% 0

Niacin (B3)

20% 3

Vitamin B6

40% 1

Folate equivalent (total)

70% 278

Folate (food)

- 278

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

23% 3

Vitamin K

474% 568

Sugar alcohols

- 0

Water

- 351
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