This comforting plant-based version of the classic stroganoff features earthy mushrooms in a rich, velvety sauce. It is a popular dinner staple often served over a bed of warm noodles or rice during colder months.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Fair
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)
- 500 g Mushroom (500 g)
- 1 cup Vegetable broth (241 g)
- 1 tbsp Soy sauce (17 g)
- 1 tsp Smoked paprika (2.2 g)
- 1 cup Coconut milk (241 g)
- Salt, to taste
- Black pepper, to taste
- 2 tbsp Parsley (7.4 g)
- Ingredients in total: 1.2 kg
- Weight lost in cooking: 101 g (mostly water boiling off)
- Net weight (cooked): 1.1 kg · 4 servings of about 275 g
Method
- Heat the olive oil in a large skillet over medium heat.
- Add the finely diced onion and sauté until it becomes translucent and soft.
- Stir in the minced garlic and cook for one minute until fragrant.
- Add the sliced mushrooms to the pan and cook for about 8 to 10 minutes until they have browned and released their moisture.
- Pour in the vegetable broth, soy sauce, and smoked paprika, stirring well to combine.
- Lower the heat and simmer for 5 minutes to allow the flavors to meld together.
- Stir in the coconut milk and cook for another 3 to 5 minutes until the sauce has thickened slightly and is heated through.
- Season with salt and black pepper to your preference.
- Serve immediately over cooked pasta or rice, garnished with fresh chopped parsley.
Nutrition
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Calories | 254 kcal | 92.5 kcal |
| Protein | 6.33 g | 2.3 g |
| Water | 232 mL | 84.5 mL |
| Sodium | 473 mg | 172 mg |
| Total Carbohydrates | 13.4 g | 4.87 g |
| Total Fat | 21.8 g | 7.91 g |
| Sugar | 6.5 g | 2.36 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Iron | 2.18 mg | 0.79 mg |
| Calcium | 38.9 mg | 14.1 mg |
| Magnesium | 45.9 mg | 16.7 mg |
| Potassium | 718 mg | 261 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 203 mg | 73.9 mg |
| Zinc | 1.3 mg | 0.47 mg |
| Chloride | 525 mg | 191 mg |
| Selenium | 16.4 mcg | 5.97 mcg |
| Copper | 0.61 mg | 0.22 mg |
| Fluoride | 0.017 mg | 0.006 mg |
| Manganese | 0.79 mg | 0.29 mg |
| Molybdenum | 0.3 mcg | 0.11 mcg |
| Chromium | 0.18 mcg | 0.067 mcg |
Fats
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 13.8 g | 5 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.67 g | 2.06 g |
| Omega-3 Fatty Acids | 0.087 g | 0.031 g |
| Polyunsaturated Fat | 1.15 g | 0.42 g |
| Omega-6 Fatty Acids | 1.07 g | 0.39 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.062 g | 0.022 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 8.75 g | 3.18 g |
| Omega-9 Fatty Acids | 5.13 g | 1.86 g |
Fibre
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Fiber | 3.7 g | 1.35 g |
| Soluble Fiber | 1.01 g | 0.37 g |
| Insoluble Fiber | 1.58 g | 0.57 g |
Vitamins
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.25 mcg | 0.091 mcg |
| Vitamin C | 11 mg | 4.01 mg |
| Folate (B9) | 43.3 mcg | 15.7 mcg |
| Niacin (B3) | 5.1 mg | 1.85 mg |
| Vitamin A | 21.3 mcg RAE | 7.75 mcg RAE |
| Thiamin (B1) | 0.15 mg | 0.053 mg |
| Vitamin B6 | 0.28 mg | 0.1 mg |
| Riboflavin (B2) | 0.54 mg | 0.2 mg |
| Pantothenic Acid (B5) | 2.1 mg | 0.76 mg |
| Vitamin E | 1.3 mg | 0.47 mg |
| Vitamin K | 35.8 mcg | 13 mcg |
| Biotin (B7) | 20.4 mcg | 7.41 mcg |
| Beta-Carotene | 279 mcg | 102 mcg |
Others
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Choline | 33.9 mg | 12.3 mg |
| Leucine | 384 mg | 140 mg |
| Lysine | 294 mg | 107 mg |
| Polyphenols | 220 mg | 80.1 mg |
| Methionine | 92.3 mg | 33.6 mg |
| Oxalates | 47.7 mg | 17.3 mg |
| Threonine | 247 mg | 89.7 mg |
| Tryptophan | 82.9 mg | 30.1 mg |
| Valine | 300 mg | 109 mg |
| Flavonoids | 76.6 mg | 27.9 mg |
| Histidine | 249 mg | 90.4 mg |
| Lutein / Zeaxanthin | 0.19 mg | 0.071 mg |
| Lycopene | 0.03 mg | 0.011 mg |
| Phenylalanine | 274 mg | 99.5 mg |
| Purines | 77.1 mg | 28 mg |
Proteins
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Isoleucine | 245 mg | 89.2 mg |
Additives
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 272 mg | 98.8 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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