This fusion snack takes the traditional Bengali potato and poppy seed stir-fry and serves it inside a soft, toasted bread bun. It is a comforting and unique combination often enjoyed as an evening meal or a quick, satisfying vegetarian lunch.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 tbsp Poppy seeds (29 g)
- 2 pieces Green chili (30 g)
- 2 medium Potato (400 g)
- 2 tbsp Mustard oil (27 g)
- 0.5 tsp Nigella seeds (1.6 g)
- Salt, to taste
- 2 pieces Burger buns (120 g)
- 1 tbsp Butter (13 g)
- Ingredients in total: 621 g
- Weight lost in cooking: 171 g (mostly water boiling off)
- Net weight (cooked): 450 g · 2 servings of about 225 g
Method
- Soak the poppy seeds in a little warm water for 15 minutes, then blend them into a smooth, thick paste along with the green chillies.
- Peel the potatoes and cut them into small, half-inch cubes.
- Heat the mustard oil in a heavy-based pan over medium heat until it begins to smoke slightly, then add the nigella seeds.
- Add the potato cubes to the pan and fry for about 5 minutes until they start to turn golden brown around the edges.
- Reduce the heat to low, add a splash of water, cover the pan, and cook until the potatoes are tender but still hold their shape.
- Stir in the poppy seed paste and salt, and cook on low heat for another 2 to 3 minutes until the mixture is thick and clings to the potatoes.
- Slice the burger buns in half and toast the cut sides in a separate pan with butter until golden.
- Spoon a generous portion of the potato mixture into each bun and serve warm.
Nutrition
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Calories | 573 kcal | 255 kcal |
| Protein | 12.2 g | 5.41 g |
| Water | 109 mL | 48.3 mL |
| Sodium | 331 mg | 147 mg |
| Total Carbohydrates | 70.9 g | 31.5 g |
| Total Fat | 28.1 g | 12.5 g |
| Sugar | 6.7 g | 2.98 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Added Sugar | 3.6 g | 1.6 g |
Minerals
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Iron | 5.41 mg | 2.41 mg |
| Calcium | 302 mg | 134 mg |
| Magnesium | 118 mg | 52.3 mg |
| Potassium | 1,087 mg | 483 mg |
| Iodine | 0.6 mcg | 0.27 mcg |
| Phosphorus | 312 mg | 139 mg |
| Zinc | 2.46 mg | 1.09 mg |
| Chloride | 370 mg | 165 mg |
| Selenium | 17.5 mcg | 7.78 mcg |
| Copper | 0.57 mg | 0.25 mg |
| Fluoride | 0.051 mg | 0.023 mg |
| Manganese | 1.76 mg | 0.78 mg |
| Molybdenum | 3 mcg | 1.33 mcg |
| Chromium | 0.72 mcg | 0.32 mcg |
Fats
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.22 g | 0.099 g |
| Saturated Fat | 6.24 g | 2.78 g |
| Cholesterol | 14.5 mg | 6.43 mg |
| Monounsaturated Fat | 10.8 g | 4.81 g |
| Omega-3 Fatty Acids | 0.56 g | 0.25 g |
| Polyunsaturated Fat | 8.12 g | 3.61 g |
| Omega-6 Fatty Acids | 7.41 g | 3.29 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 3.36 mg | 1.5 mg |
| ALA (Alpha-Linolenic Acid) | 1.31 g | 0.58 g |
| Arachidonic Acid | 5.72 mg | 2.54 mg |
| Medium-Chain Triglycerides | 0.57 g | 0.25 g |
| Omega-9 Fatty Acids | 6.24 g | 2.77 g |
Fibre
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Fiber | 9.26 g | 4.12 g |
| Soluble Fiber | 1.65 g | 0.73 g |
| Insoluble Fiber | 7.18 g | 3.19 g |
Vitamins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0.011 mcg | 0.005 mcg |
| Vitamin D | 0.081 mcg | 0.036 mcg |
| Vitamin C | 61.2 mg | 27.2 mg |
| Folate (B9) | 98.7 mcg | 43.9 mcg |
| Niacin (B3) | 4.47 mg | 1.99 mg |
| Vitamin A | 49.6 mcg RAE | 22.1 mcg RAE |
| Thiamin (B1) | 0.5 mg | 0.22 mg |
| Vitamin B6 | 0.77 mg | 0.34 mg |
| Riboflavin (B2) | 0.2 mg | 0.091 mg |
| Pantothenic Acid (B5) | 1.05 mg | 0.46 mg |
| Vitamin E | 4.02 mg | 1.78 mg |
| Vitamin K | 6.76 mcg | 3 mcg |
| Biotin (B7) | 2.14 mcg | 0.95 mcg |
| Beta-Carotene | 114 mcg | 50.9 mcg |
Others
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Choline | 37.2 mg | 16.5 mg |
| Leucine | 949 mg | 422 mg |
| Lysine | 545 mg | 242 mg |
| Polyphenols | 198 mg | 88 mg |
| Methionine | 207 mg | 92 mg |
| Oxalates | 111 mg | 49.3 mg |
| Threonine | 449 mg | 199 mg |
| Tryptophan | 168 mg | 74.6 mg |
| Valine | 643 mg | 286 mg |
| Flavonoids | 33.1 mg | 14.7 mg |
| Histidine | 508 mg | 226 mg |
| Lutein / Zeaxanthin | 0.15 mg | 0.066 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 646 mg | 287 mg |
| Purines | 74.8 mg | 33.2 mg |
Proteins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Isoleucine | 533 mg | 237 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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