This dish is a nutrient-dense, vegetable-forward Indian stir-fry combining grated beetroot and zucchini with leafy greens. Given your profile, it provides a high-fiber, low-calorie profile rich in vitamins, though you should monitor the sodium content depending on your salt intake goals.
Vegan Vegetarian Pescetarian Dairy-Free Egg-Free Soy-Free
Nutrient score: Good
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
- 1 tsp Extra virgin olive oil (4.5 g)
- 0.5 tsp Mustard seeds (1.8 g)
- 6 leaves Curry leaves (3 g)
- 2 pieces Green chili (30 g)
- 0.25 tsp Hing asafoetida (1 g)
- 400 g Zucchini (400 g)
- 0.5 tsp Salt (3 g)
- 1 tsp Coriander Powder (2.2 g)
- 2 tsp Coriander leaves (Cilantro) (2 g)
- 2 tbsp Coconut (19 g)
- 5 ml Lemon juice (5.2 g)
- 1 tsp Urad dal (uncooked) (4.2 g)
- 1 cup Spinach (59 g)
- 1 cup Arugula (35 g)
- 1 medium Beetroot (150 g)
- Ingredients in total: 721 g
- Weight lost in cooking: 236 g (mostly water boiling off)
- Net weight (cooked): 485 g · 2½ servings of about 194 g (servings estimated by AI)
Method
- Cut Zuchini into small pieces. I prefer them round and then cut into four pieces.
Cut Beetroot into smaller cubes.
Heat oil in a pan on medium heat. Add mustard seeds, urad dal and and wait till mustard seeds start to splutter.
Now add Hing, chopped green chili and curry leaves. Saute for about half to one minute.
Reduce heat to low medium for the rest of the cooking as beets and greens start loosing their benefits on high heat.
Oilve oil gives benefits if it is not heated too high.
Add Beetroots and saute for about three minutes till they are half cooked.
Add Zuchini pieces into it and mix together for a minute. Make sure that Zuchini pieces are coated well in the spices.
Add salt, turmeric powder, and coriander powder. Mix well.
Add greens and turn the heat to low.
Cover with a lid and let the food cook for about four minutes or until Zuchini have become soft.
Add Coriander leaves (dhaniya) and shredded or grated coconut. Cook for another one minute.
Remove from heat and sprinkle lemon juice. Your dish is ready. - Adapted from recipe by Jigna at https://vegehomecooking.com/zucchini-poriyal/#zucchini-poriyal-south-indian-style-zucchini
Nutrition
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Calories | 125 kcal | 64.6 kcal |
| Protein | 5.24 g | 2.7 g |
| Water | 164 mL | 84.4 mL |
| Sodium | 545 mg | 281 mg |
| Total Carbohydrates | 16.8 g | 8.63 g |
| Total Fat | 5.71 g | 2.94 g |
| Sugar | 9.73 g | 5.01 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Iron | 2.75 mg | 1.42 mg |
| Calcium | 109 mg | 56.1 mg |
| Magnesium | 85.2 mg | 43.9 mg |
| Potassium | 917 mg | 473 mg |
| Iodine | 23.9 mcg | 12.3 mcg |
| Phosphorus | 133 mg | 68.7 mg |
| Zinc | 1.19 mg | 0.61 mg |
| Chloride | 783 mg | 404 mg |
| Selenium | 2.24 mcg | 1.15 mcg |
| Copper | 0.31 mg | 0.16 mg |
| Fluoride | 0.051 mg | 0.026 mg |
| Manganese | 0.95 mg | 0.49 mg |
| Molybdenum | 0.47 mcg | 0.24 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.8 g | 1.44 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.57 g | 0.81 g |
| Omega-3 Fatty Acids | 0.11 g | 0.059 g |
| Polyunsaturated Fat | 0.49 g | 0.25 g |
| Omega-6 Fatty Acids | 0.37 g | 0.19 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.059 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 1.11 g | 0.57 g |
| Omega-9 Fatty Acids | 1.54 g | 0.8 g |
Fibre
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Fiber | 5.79 g | 2.98 g |
| Soluble Fiber | 1.41 g | 0.73 g |
| Insoluble Fiber | 4.11 g | 2.12 g |
Vitamins
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 59.4 mg | 30.6 mg |
| Folate (B9) | 181 mcg | 93.3 mcg |
| Niacin (B3) | 1.41 mg | 0.73 mg |
| Vitamin A | 154 mcg RAE | 79.2 mcg RAE |
| Thiamin (B1) | 0.14 mg | 0.074 mg |
| Vitamin B6 | 0.41 mg | 0.21 mg |
| Riboflavin (B2) | 0.25 mg | 0.13 mg |
| Pantothenic Acid (B5) | 0.57 mg | 0.3 mg |
| Vitamin E | 1.28 mg | 0.66 mg |
| Vitamin K | 142 mcg | 73.3 mcg |
| Biotin (B7) | 3.56 mcg | 1.84 mcg |
| Beta-Carotene | 1,940 mcg | 1,000 mcg |
Others
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Choline | 30 mg | 15.5 mg |
| Leucine | 406 mg | 209 mg |
| Lysine | 352 mg | 181 mg |
| Polyphenols | 223 mg | 115 mg |
| Methionine | 96.3 mg | 49.7 mg |
| Oxalates | 676 mg | 348 mg |
| Threonine | 279 mg | 144 mg |
| Tryptophan | 87.7 mg | 45.2 mg |
| Valine | 333 mg | 171 mg |
| Flavonoids | 65.8 mg | 33.9 mg |
| Histidine | 228 mg | 118 mg |
| Lutein / Zeaxanthin | 4.26 mg | 2.2 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 317 mg | 164 mg |
| Purines | 44 mg | 22.7 mg |
Proteins
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Isoleucine | 288 mg | 148 mg |
Additives
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 138 mg | 71.2 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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