This comforting rice pilaf features earthy mushrooms and fresh spinach cooked in a savory, creamy sauce. It is a popular vegetarian main course or side dish often enjoyed during cozy weeknight dinners.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very 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
- 2 tbsp Olive oil (27 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 2 cups Mushroom (213 g)
- 1.5 cups White basmati rice (uncooked) (302 g)
- 3 cups Vegetable broth (724 g)
- 0.5 cup Coconut milk canned (124 g)
- 3 handfuls Spinach (90 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 1.64 kg
- Weight lost in cooking: 445 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Heat the olive oil in a heavy-based pot over medium heat.
- Add the chopped onion and sauté for about 5 minutes until it becomes soft and translucent.
- Stir in the minced garlic and sliced mushrooms, cooking for another 5 to 7 minutes until the mushrooms have browned and their liquid has mostly evaporated.
- Add the basmati rice to the pot and toast it for 2 minutes, stirring constantly to coat the grains in the oil and mushroom mixture.
- Pour in the vegetable broth, bring the mixture to a boil, then reduce the heat to low.
- Cover the pot with a tight-fitting lid and simmer for 15 to 18 minutes until the liquid is absorbed and the rice is tender.
- Stir in the coconut milk and fresh spinach, cooking over low heat for 2 minutes until the spinach has wilted and the mixture is creamy.
- Season with salt and pepper to taste, fluff the rice with a fork, and serve warm.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 443 kcal | 148 kcal |
| Protein | 9.29 g | 3.1 g |
| Water | 205 mL | 68.2 mL |
| Sodium | 661 mg | 220 mg |
| Total Carbohydrates | 70.4 g | 23.5 g |
| Total Fat | 14.4 g | 4.81 g |
| Sugar | 4.4 g | 1.47 g |
63 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 2.44 mg | 0.81 mg |
| Calcium | 66.3 mg | 22.1 mg |
| Magnesium | 68.5 mg | 22.8 mg |
| Potassium | 687 mg | 229 mg |
| Iodine | 0.23 mcg | 0.075 mcg |
| Phosphorus | 218 mg | 72.8 mg |
| Zinc | 2.01 mg | 0.67 mg |
| Chloride | 844 mg | 281 mg |
| Selenium | 19.4 mcg | 6.47 mcg |
| Copper | 0.51 mg | 0.17 mg |
| Fluoride | 0.13 mg | 0.044 mg |
| Manganese | 1.58 mg | 0.53 mg |
| Molybdenum | 1.35 mcg | 0.45 mcg |
| Chromium | 0.43 mcg | 0.14 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 7.32 g | 2.44 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.39 g | 1.8 g |
| Omega-3 Fatty Acids | 0.13 g | 0.042 g |
| Polyunsaturated Fat | 1.13 g | 0.38 g |
| Omega-6 Fatty Acids | 1 g | 0.33 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.094 g | 0.031 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 3.26 g | 1.09 g |
| Omega-9 Fatty Acids | 5.55 g | 1.85 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 3.37 g | 1.12 g |
| Soluble Fiber | 0.91 g | 0.3 g |
| Insoluble Fiber | 2.44 g | 0.81 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.11 mcg | 0.035 mcg |
| Vitamin C | 12.4 mg | 4.15 mg |
| Folate (B9) | 74.6 mcg | 24.9 mcg |
| Niacin (B3) | 4.16 mg | 1.39 mg |
| Vitamin A | 120 mcg RAE | 40.1 mcg RAE |
| Thiamin (B1) | 0.17 mg | 0.057 mg |
| Vitamin B6 | 0.38 mg | 0.13 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Pantothenic Acid (B5) | 1.47 mg | 0.49 mg |
| Vitamin E | 1.61 mg | 0.54 mg |
| Vitamin K | 115 mcg | 38.4 mcg |
| Biotin (B7) | 11.1 mcg | 3.71 mcg |
| Beta-Carotene | 1,494 mcg | 498 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 33.9 mg | 11.3 mg |
| Leucine | 789 mg | 263 mg |
| Lysine | 402 mg | 134 mg |
| Polyphenols | 242 mg | 80.7 mg |
| Methionine | 189 mg | 63 mg |
| Oxalates | 243 mg | 80.9 mg |
| Threonine | 361 mg | 120 mg |
| Tryptophan | 124 mg | 41.2 mg |
| Valine | 532 mg | 177 mg |
| Flavonoids | 86.5 mg | 28.8 mg |
| Histidine | 364 mg | 121 mg |
| Lutein / Zeaxanthin | 2.98 mg | 0.99 mg |
| Lycopene | 0.09 mg | 0.03 mg |
| Phenylalanine | 475 mg | 158 mg |
| Purines | 84.2 mg | 28.1 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 428 mg | 143 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 5.4 mg | 1.8 mg |
| MSG (Monosodium Glutamate) | 95.8 mg | 31.9 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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