Escalivada is a traditional Catalan dish consisting of fire-roasted vegetables, typically bell peppers, eggplant, and onions. It is a quintessential Mediterranean appetizer or side dish often enjoyed at room temperature during the warmer months.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
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
- 2 medium Eggplant (900 g)
- 2 medium Red bell pepper (300 g)
- 1 medium Onion Yellow (150 g)
- 3 tbsp Olive oil (41 g)
- 1 clove Garlic (5 g)
- Salt, to taste
- Ingredients in total: 1.4 kg
- Weight lost in cooking: 546 g (mostly water boiling off)
- Net weight (cooked): 850 g · 4 servings of about 213 g
Method
- Preheat your oven to 200°C (400°F).
- Wash the eggplant, bell peppers, and onion thoroughly, then pat them dry with a kitchen towel.
- Place the whole vegetables on a large baking sheet lined with parchment paper, leaving them unpeeled.
- Roast the vegetables in the center of the oven for 45 to 60 minutes, turning them occasionally, until the skins are charred and the vegetables feel very soft when pressed.
- Remove the tray from the oven and carefully place the vegetables in a bowl, covering it with plastic wrap or a lid to trap the steam for 20 minutes; this makes peeling much easier.
- Once cool enough to handle, peel away the charred skins from the eggplant and peppers and discard the stems and seeds.
- Tear the roasted flesh into long, thin strips and place them in a serving dish.
- Peel the onion, slice it into wedges, and add it to the dish with the other vegetables.
- Drizzle the olive oil over the top, scatter the minced garlic, sprinkle with salt to taste, and serve at room temperature.
Nutrition
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Calories | 187 kcal | 87.8 kcal |
| Protein | 3.49 g | 1.64 g |
| Water | 176 mL | 82.9 mL |
| Sodium | 9.21 mg | 4.34 mg |
| Total Carbohydrates | 21.7 g | 10.2 g |
| Total Fat | 10.9 g | 5.14 g |
| Sugar | 11.9 g | 5.62 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Iron | 1 mg | 0.47 mg |
| Calcium | 38.7 mg | 18.2 mg |
| Magnesium | 44.6 mg | 21 mg |
| Potassium | 733 mg | 345 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 86.3 mg | 40.6 mg |
| Zinc | 0.63 mg | 0.3 mg |
| Chloride | 15.4 mg | 7.24 mg |
| Selenium | 1.12 mcg | 0.52 mcg |
| Copper | 0.21 mg | 0.1 mg |
| Fluoride | 0.004 mg | 0.002 mg |
| Manganese | 0.72 mg | 0.34 mg |
| Molybdenum | 0.19 mcg | 0.088 mcg |
| Chromium | 0.21 mcg | 0.098 mcg |
Fats
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.51 g | 0.71 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.49 g | 3.53 g |
| Omega-3 Fatty Acids | 0.13 g | 0.063 g |
| Polyunsaturated Fat | 1.31 g | 0.62 g |
| Omega-6 Fatty Acids | 1.18 g | 0.55 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.058 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.49 g | 3.52 g |
Fibre
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Fiber | 8.99 g | 4.23 g |
| Soluble Fiber | 2.33 g | 1.1 g |
| Insoluble Fiber | 7.22 g | 3.4 g |
Vitamins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 104 mg | 48.9 mg |
| Folate (B9) | 91.2 mcg | 42.9 mcg |
| Niacin (B3) | 2.25 mg | 1.06 mg |
| Vitamin A | 120 mcg RAE | 56.6 mcg RAE |
| Thiamin (B1) | 0.15 mg | 0.07 mg |
| Vitamin B6 | 0.47 mg | 0.22 mg |
| Riboflavin (B2) | 0.16 mg | 0.075 mg |
| Pantothenic Acid (B5) | 0.92 mg | 0.43 mg |
| Vitamin E | 3.34 mg | 1.57 mg |
| Vitamin K | 17.9 mcg | 8.41 mcg |
| Biotin (B7) | 0.72 mcg | 0.34 mcg |
| Beta-Carotene | 1,265 mcg | 595 mcg |
Others
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Choline | 22.3 mg | 10.5 mg |
| Leucine | 231 mg | 109 mg |
| Lysine | 204 mg | 95.9 mg |
| Polyphenols | 392 mg | 184 mg |
| Methionine | 49.8 mg | 23.4 mg |
| Oxalates | 39.2 mg | 18.4 mg |
| Threonine | 162 mg | 76.4 mg |
| Tryptophan | 39.4 mg | 18.5 mg |
| Valine | 189 mg | 88.8 mg |
| Flavonoids | 70.1 mg | 33 mg |
| Histidine | 152 mg | 71.6 mg |
| Lutein / Zeaxanthin | 0.43 mg | 0.2 mg |
| Lycopene | 0.36 mg | 0.17 mg |
| Phenylalanine | 178 mg | 83.9 mg |
| Purines | 41.6 mg | 19.6 mg |
Proteins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Isoleucine | 159 mg | 74.9 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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