This comforting vegan pasta dish features earthy mushrooms simmered in a rich, garlic-infused sauce with fresh herbs. It is a classic home-style meal often enjoyed as a hearty dinner on busy weeknights.
Nutrient score: 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
- 500 g Pasta (uncooked) (500 g)
- 2 tbsp Olive oil (27 g)
- 500 g Mushroom (500 g)
- 4 cloves Garlic (20 g)
- 1.5 cups Vegan cooking cream (355 g)
- 0.25 cup Parsley (15 g)
- 1 tsp Dried thyme (1.2 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 1.42 kg
- Weight lost in cooking: 218 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Bring a large pot of salted water to a boil and cook the pasta according to the package instructions until al dente, then drain and set aside.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the sliced mushrooms to the skillet and sauté for 6 to 8 minutes until they have released their moisture and turned golden brown.
- Stir in the minced garlic and sauté for 1 minute until fragrant.
- Reduce the heat to medium and pour in the vegan cooking cream, stirring to combine with the mushrooms.
- Add the dried thyme, salt, and black pepper, and let the sauce simmer gently for 3 minutes until slightly thickened.
- Toss the cooked pasta into the skillet, mixing thoroughly to coat every strand in the creamy sauce.
- Remove from heat, stir in the fresh parsley, and serve warm.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 747 kcal | 249 kcal |
| Protein | 21.9 g | 7.3 g |
| Water | 144 mL | 48 mL |
| Sodium | 56.8 mg | 18.9 mg |
| Total Carbohydrates | 103 g | 34.4 g |
| Total Fat | 27.8 g | 9.25 g |
| Sugar | 4.4 g | 1.47 g |
62 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 | 3.07 mg | 1.02 mg |
| Calcium | 64.4 mg | 21.5 mg |
| Magnesium | 85.7 mg | 28.6 mg |
| Potassium | 759 mg | 253 mg |
| Iodine | 1.77 mcg | 0.59 mcg |
| Phosphorus | 385 mg | 128 mg |
| Zinc | 3.17 mg | 1.06 mg |
| Chloride | 42 mg | 14 mg |
| Selenium | 56.6 mcg | 18.9 mcg |
| Copper | 1.01 mg | 0.34 mg |
| Fluoride | 0.019 mg | 0.006 mg |
| Manganese | 1.86 mg | 0.62 mg |
| Molybdenum | 0.89 mcg | 0.3 mcg |
| Chromium | 0.53 mcg | 0.18 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 17.4 g | 5.81 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 12.8 g | 4.28 g |
| Omega-3 Fatty Acids | 0.51 g | 0.17 g |
| Polyunsaturated Fat | 4.21 g | 1.4 g |
| Omega-6 Fatty Acids | 3.7 g | 1.23 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.33 g | 0.11 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0.089 g | 0.03 g |
| Omega-9 Fatty Acids | 9.28 g | 3.09 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 6.04 g | 2.01 g |
| Soluble Fiber | 1.47 g | 0.49 g |
| Insoluble Fiber | 15 g | 5.01 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.25 mcg | 0.083 mcg |
| Vitamin C | 9.59 mg | 3.2 mg |
| Folate (B9) | 123 mcg | 41.1 mcg |
| Niacin (B3) | 11.9 mg | 3.98 mg |
| Vitamin A | 16.3 mcg RAE | 5.44 mcg RAE |
| Thiamin (B1) | 0.69 mg | 0.23 mg |
| Vitamin B6 | 0.52 mg | 0.17 mg |
| Riboflavin (B2) | 0.72 mg | 0.24 mg |
| Pantothenic Acid (B5) | 2.78 mg | 0.93 mg |
| Vitamin E | 3.35 mg | 1.12 mg |
| Vitamin K | 71.4 mcg | 23.8 mcg |
| Biotin (B7) | 26.7 mcg | 8.91 mcg |
| Beta-Carotene | 220 mcg | 73.3 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 66.1 mg | 22 mg |
| Leucine | 1,606 mg | 535 mg |
| Lysine | 662 mg | 221 mg |
| Polyphenols | 167 mg | 55.7 mg |
| Methionine | 333 mg | 111 mg |
| Oxalates | 75.7 mg | 25.2 mg |
| Threonine | 714 mg | 238 mg |
| Tryptophan | 284 mg | 94.6 mg |
| Valine | 1,009 mg | 336 mg |
| Flavonoids | 21 mg | 7 mg |
| Histidine | 586 mg | 195 mg |
| Lutein / Zeaxanthin | 0.34 mg | 0.11 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,172 mg | 391 mg |
| Purines | 116 mg | 38.8 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 887 mg | 296 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 225 mg | 75 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
