Gajar Matar is a classic North Indian dry vegetable stir-fry featuring the sweetness of fresh carrots and green peas. It is a staple home-cooked meal, typically enjoyed for lunch or dinner with warm flatbreads or rice.
Vegan Vegetarian Pescetarian Dairy-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 tbsp Sunflower oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 pinch Hing asafoetida (0.2 g)
- 3 medium Carrot (180 g)
- 1 cup Green peas (177 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- Salt, to taste
- 0.25 cup Water (59 g)
- 0.25 tsp Garam masala (0.6 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 479 g
- Weight gained in cooking: 121 g (water soaked up)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Heat the oil in a heavy-based pan over medium heat until it shimmers.
- Add the cumin seeds and asafoetida, waiting until the seeds begin to crackle and release their aroma.
- Add the diced carrots and green peas, stirring them for 2 minutes to coat them well in the oil.
- Stir in the turmeric, coriander powder, chilli powder, and salt, mixing until the vegetables are evenly spiced.
- Pour in the water, cover the pan with a lid, and reduce the heat to low.
- Cook for about 10 to 12 minutes, stirring occasionally, until the carrots are fork-tender and the water has evaporated.
- Remove the lid, sprinkle the garam masala over the vegetables, and toss everything together for a final minute.
- Turn off the heat and garnish with freshly chopped coriander leaves before serving warm.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 122 kcal | 81.6 kcal |
| Protein | 3.2 g | 2.14 g |
| Water | 126 mL | 84.2 mL |
| Sodium | 45.8 mg | 30.5 mg |
| Total Carbohydrates | 12 g | 8.01 g |
| Total Fat | 7.39 g | 4.93 g |
| Sugar | 4.74 g | 3.16 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.6 mg | 1.06 mg |
| Calcium | 42.4 mg | 28.3 mg |
| Magnesium | 27.1 mg | 18.1 mg |
| Potassium | 321 mg | 214 mg |
| Iodine | 0.67 mcg | 0.44 mcg |
| Phosphorus | 74.2 mg | 49.5 mg |
| Zinc | 0.78 mg | 0.52 mg |
| Chloride | 41.9 mg | 27.9 mg |
| Selenium | 1.02 mcg | 0.68 mcg |
| Copper | 0.14 mg | 0.091 mg |
| Fluoride | 0.021 mg | 0.014 mg |
| Manganese | 0.34 mg | 0.23 mg |
| Molybdenum | 0.033 mcg | 0.022 mcg |
| Chromium | 0.042 mcg | 0.028 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.78 g | 0.52 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.63 g | 1.08 g |
| Omega-3 Fatty Acids | 0.052 g | 0.035 g |
| Polyunsaturated Fat | 4.61 g | 3.07 g |
| Omega-6 Fatty Acids | 4.56 g | 3.04 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.039 g | 0.026 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.99 g | 1.32 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 4.49 g | 2.99 g |
| Soluble Fiber | 1.09 g | 0.73 g |
| Insoluble Fiber | 3.54 g | 2.36 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 22.6 mg | 15.1 mg |
| Folate (B9) | 42.3 mcg | 28.2 mcg |
| Niacin (B3) | 1.53 mg | 1.02 mg |
| Vitamin A | 421 mcg RAE | 281 mcg RAE |
| Thiamin (B1) | 0.16 mg | 0.11 mg |
| Vitamin B6 | 0.17 mg | 0.11 mg |
| Riboflavin (B2) | 0.1 mg | 0.068 mg |
| Pantothenic Acid (B5) | 0.22 mg | 0.15 mg |
| Vitamin E | 3.46 mg | 2.31 mg |
| Vitamin K | 39.2 mcg | 26.1 mcg |
| Biotin (B7) | 1.35 mcg | 0.9 mcg |
| Beta-Carotene | 4,272 mcg | 2,848 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 16.3 mg | 10.9 mg |
| Leucine | 249 mg | 166 mg |
| Lysine | 210 mg | 140 mg |
| Polyphenols | 146 mg | 97.5 mg |
| Methionine | 45.7 mg | 30.5 mg |
| Oxalates | 26.5 mg | 17.6 mg |
| Threonine | 123 mg | 82.1 mg |
| Tryptophan | 40.5 mg | 27 mg |
| Valine | 166 mg | 111 mg |
| Flavonoids | 20.1 mg | 13.4 mg |
| Histidine | 96.1 mg | 64 mg |
| Lutein / Zeaxanthin | 1.13 mg | 0.75 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 161 mg | 107 mg |
| Purines | 25.3 mg | 16.8 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 142 mg | 94.5 mg |
Additives
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 88.7 mg | 59.1 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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