Gavar sabzi is a simple, rustic stir-fry featuring cluster beans, commonly prepared in Indian households. It is a staple vegetarian dish typically served alongside warm flatbreads or rice for a nutritious weekday lunch or dinner.
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
- 500 g Cluster beans (uncooked) (500 g)
- 2 tbsp Vegetable oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 pinch Hing asafoetida (0.2 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red chili powder (1.1 g)
- Salt, to taste
- 0.25 cup Water (59 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 621 g
- Weight lost in cooking: 21 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Heat the vegetable oil in a heavy-based pan or skillet over medium heat.
- Add the cumin seeds and asafoetida, waiting until the seeds begin to crackle and release their aroma.
- Add the chopped cluster beans to the pan and stir-fry for 3 to 4 minutes until they turn slightly bright green.
- Stir in the turmeric, coriander powder, red chili powder, and salt, coating the beans evenly with the spices.
- Pour in the water, cover the pan with a tight-fitting lid, and reduce the heat to low.
- Cook for 10 to 12 minutes, stirring occasionally, until the beans are tender and have absorbed most of the liquid.
- Remove the lid, increase the heat slightly, and cook for 1 minute to evaporate any remaining moisture if necessary.
- Turn off the heat and garnish the dish with freshly chopped coriander leaves before serving.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 106 kcal | 70.8 kcal |
| Protein | 4.38 g | 2.92 g |
| Water | 126 mL | 84 mL |
| Sodium | 27.9 mg | 18.6 mg |
| Total Carbohydrates | 9.94 g | 6.63 g |
| Total Fat | 7.36 g | 4.91 g |
| Sugar | 1.99 g | 1.32 g |
61 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 | 1.78 mg | 1.19 mg |
| Calcium | 86.9 mg | 58 mg |
| Magnesium | 63.1 mg | 42 mg |
| Potassium | 392 mg | 262 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 72.6 mg | 48.4 mg |
| Zinc | 0.57 mg | 0.38 mg |
| Chloride | 0 mg | 0 mg |
| Selenium | 1.05 mcg | 0.7 mcg |
| Copper | 0.19 mg | 0.12 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.34 mg | 0.22 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.04 g | 0.69 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.56 g | 1.71 g |
| Omega-3 Fatty Acids | 0.12 g | 0.078 g |
| Polyunsaturated Fat | 3.75 g | 2.5 g |
| Omega-6 Fatty Acids | 3.64 g | 2.42 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.066 g | 0.044 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.94 g | 1.29 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 4.91 g | 3.27 g |
| Soluble Fiber | 1.56 g | 1.04 g |
| Insoluble Fiber | 3.7 g | 2.47 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.1 mg | 7.39 mg |
| Folate (B9) | 76.1 mcg | 50.8 mcg |
| Niacin (B3) | 0.78 mg | 0.52 mg |
| Vitamin A | 75.7 mcg RAE | 50.4 mcg RAE |
| Thiamin (B1) | 0.11 mg | 0.074 mg |
| Vitamin B6 | 0.077 mg | 0.051 mg |
| Riboflavin (B2) | 0.081 mg | 0.054 mg |
| Pantothenic Acid (B5) | 0.24 mg | 0.16 mg |
| Vitamin E | 1.78 mg | 1.19 mg |
| Vitamin K | 41.2 mcg | 27.5 mcg |
| Biotin (B7) | 1 mcg | 0.67 mcg |
| Beta-Carotene | 890 mcg | 593 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 20.1 mg | 13.4 mg |
| Leucine | 391 mg | 261 mg |
| Lysine | 282 mg | 188 mg |
| Polyphenols | 141 mg | 94.3 mg |
| Methionine | 74.6 mg | 49.7 mg |
| Oxalates | 24.1 mg | 16.1 mg |
| Threonine | 216 mg | 144 mg |
| Tryptophan | 67.5 mg | 45 mg |
| Valine | 252 mg | 168 mg |
| Flavonoids | 26 mg | 17.4 mg |
| Histidine | 119 mg | 79.5 mg |
| Lutein / Zeaxanthin | 1.1 mg | 0.73 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 258 mg | 172 mg |
| Purines | 30 mg | 20 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 230 mg | 154 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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