This dish is a savory preparation of split yellow mung beans tempered with aromatic spices and extra virgin olive oil. Given your profile, this provides a plant-based source of protein and fiber, though the fat content from the olive oil should be monitored to align with your energy balance goals.
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
- 201.1 g Moong dal (uncooked) (201 g)
- 283.9 g Water (284 g)
- 1.8 g Mustard seeds (1.8 g)
- 2 g Curry leaves (2 g)
- 0.2 g Cinnamon roll (0.2 g)
- 6 g Cloves (6 g)
- 5 g Dried Red Whole Chilli (5 g)
- 1.1 g Turmeric (1.1 g)
- 4.9 g Red Chilli Powder (4.9 g)
- 2.5 g Cumin powder (2.5 g)
- 4.9 g Coriander Powder (4.9 g)
- 3 g Salt (3 g)
- 4.9 g Lemon juice (4.9 g)
- 4 g Fresh parsley (4 g)
- 27.2 g Extra virgin olive oil (27 g)
- Ingredients in total: 553 g
- Weight lost in cooking: 110 g (mostly water boiling off)
- Net weight (cooked): 442 g · 2 servings of about 221 g
Method
- This is a sub recipe. Add oil of your choice.
- In a Pressure Cooker, heat an oil of your choice. When oil is hot, add mustard seeds. If oil is sufficiently hot, mustard seeds will splutter. This is the time to add Cloves, Cinnamon, Curry leaves and dried Chilli. Saute for less than a minute. Make sure you don't burn the spices.
- Soak Mung Dal for at least 1/2 hour may be one hour in water. Throw away the water retaining soaked Dal.
- Add Mung Dal to the Pressure Cooker, slightly saute it and mix spices well. Add Turmeric powder, red chilli powder, cummin powder, coriander powder and salt to taste. I add about 1/2 tsp of salt.
- Add water, stir and mix everything well. Close the pressure cooker lid, put the weight (whistle) on the lid and keep it on medium heat.
Wait for one whistle and then lower the heat. Leave it for 2-3 minutes and then turn off the heat. - Wait for the steam to cool down. Check with the weight that the pressure of the steam is gone. Then open the lid.
Slightly gently move the Dal around. - Add some lemon juice and fresh coriander. Your Dal is ready.
Nutrition
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Calories | 513 kcal | 232 kcal |
| Protein | 25.8 g | 11.7 g |
| Water | 103 mL | 46.8 mL |
| Sodium | 750 mg | 339 mg |
| Total Carbohydrates | 70.6 g | 31.9 g |
| Total Fat | 17.1 g | 7.72 g |
| Sugar | 5.26 g | 2.38 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0.023 g | 0.01 g |
Minerals
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Iron | 9.62 mg | 4.35 mg |
| Calcium | 213 mg | 96.2 mg |
| Magnesium | 185 mg | 83.8 mg |
| Potassium | 1,232 mg | 557 mg |
| Iodine | 30 mcg | 13.6 mcg |
| Phosphorus | 398 mg | 180 mg |
| Zinc | 3.9 mg | 1.76 mg |
| Chloride | 911 mg | 412 mg |
| Selenium | 9.51 mcg | 4.3 mcg |
| Copper | 1.08 mg | 0.49 mg |
| Fluoride | 0.003 mg | 0.001 mg |
| Manganese | 3.1 mg | 1.4 mg |
| Molybdenum | 0.3 mcg | 0.14 mcg |
| Chromium | 0.37 mcg | 0.17 mcg |
Fats
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.52 g | 1.14 g |
| Cholesterol | 0.025 mg | 0.011 mg |
| Monounsaturated Fat | 10.5 g | 4.73 g |
| Omega-3 Fatty Acids | 0.24 g | 0.11 g |
| Polyunsaturated Fat | 2.44 g | 1.1 g |
| Omega-6 Fatty Acids | 2.13 g | 0.96 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.29 g | 0.13 g |
| Arachidonic Acid | 0.005 mg | 0.002 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 10.4 g | 4.72 g |
Fibre
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Fiber | 20.7 g | 9.34 g |
| Soluble Fiber | 2.57 g | 1.16 g |
| Insoluble Fiber | 18.6 g | 8.4 g |
Vitamins
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.2 mg | 5.07 mg |
| Folate (B9) | 640 mcg | 289 mcg |
| Niacin (B3) | 2.92 mg | 1.32 mg |
| Vitamin A | 101 mcg RAE | 45.8 mcg RAE |
| Thiamin (B1) | 0.55 mg | 0.25 mg |
| Vitamin B6 | 0.54 mg | 0.24 mg |
| Riboflavin (B2) | 0.22 mg | 0.099 mg |
| Pantothenic Acid (B5) | 1.75 mg | 0.79 mg |
| Vitamin E | 4.33 mg | 1.96 mg |
| Vitamin K | 46.2 mcg | 20.9 mcg |
| Biotin (B7) | 2.01 mcg | 0.91 mcg |
| Beta-Carotene | 1,323 mcg | 598 mcg |
Others
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Choline | 104 mg | 47.3 mg |
| Leucine | 2,078 mg | 940 mg |
| Lysine | 1,686 mg | 762 mg |
| Polyphenols | 960 mg | 434 mg |
| Methionine | 308 mg | 139 mg |
| Oxalates | 60.8 mg | 27.5 mg |
| Threonine | 1,128 mg | 510 mg |
| Tryptophan | 274 mg | 124 mg |
| Valine | 1,349 mg | 610 mg |
| Flavonoids | 107 mg | 48.6 mg |
| Histidine | 809 mg | 366 mg |
| Lutein / Zeaxanthin | 0.86 mg | 0.39 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,449 mg | 656 mg |
| Purines | 117 mg | 53 mg |
Proteins
| Nutrient | Per serving (221 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,230 mg | 556 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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