Ginataang kalabasa at sitaw is a creamy Filipino vegetable stew made with butternut squash and long beans simmered in coconut milk. It is a staple comfort dish commonly served for lunch or dinner alongside steamed white rice.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
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
- 1 tbsp Coconut oil (14 g)
- 3 cloves Garlic (15 g)
- 1 medium Onion (150 g)
- 1 inch Ginger (15 g)
- 3 cups Butternut squash (639 g)
- 1.5 cups Coconut milk (362 g)
- 2 cups Yardlong beans (uncooked) (308 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 1.5 kg
- Weight lost in cooking: 552 g (mostly water boiling off)
- Net weight (cooked): 950 g · 4 servings of about 238 g
Method
- Heat the coconut oil in a large deep pan or pot over medium heat.
- Add the minced garlic, chopped onion, and ginger, sautéing for about 3 minutes until the onion is translucent and fragrant.
- Add the cubed butternut squash to the pot and stir-fry for 3 to 5 minutes until the edges begin to soften.
- Pour in the coconut milk, bring to a gentle simmer, then turn the heat to low, cover the pot, and cook for 8 to 10 minutes until the squash is almost tender.
- Add the long beans into the pot and stir gently to combine.
- Continue to simmer uncovered for another 5 minutes, or until the long beans are tender-crisp and the coconut milk has slightly thickened into a sauce.
- Season the dish with salt and black pepper to taste, then remove from heat and serve warm.
Nutrition
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Calories | 370 kcal | 156 kcal |
| Protein | 6.28 g | 2.64 g |
| Water | 169 mL | 71.2 mL |
| Sodium | 25.7 mg | 10.8 mg |
| Total Carbohydrates | 35.2 g | 14.8 g |
| Total Fat | 25.5 g | 10.7 g |
| Sugar | 10.3 g | 4.35 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Iron | 3.55 mg | 1.49 mg |
| Calcium | 146 mg | 61.3 mg |
| Magnesium | 128 mg | 53.9 mg |
| Potassium | 1,193 mg | 502 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 203 mg | 85.6 mg |
| Zinc | 1.36 mg | 0.57 mg |
| Chloride | 40.7 mg | 17.1 mg |
| Selenium | 7.6 mcg | 3.2 mcg |
| Copper | 0.52 mg | 0.22 mg |
| Fluoride | 0.001 mg | 0 mg |
| Manganese | 1.41 mg | 0.59 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.027 mcg |
Fats
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 21.9 g | 9.22 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.23 g | 0.52 g |
| Omega-3 Fatty Acids | 0.097 g | 0.041 g |
| Polyunsaturated Fat | 0.49 g | 0.2 g |
| Omega-6 Fatty Acids | 0.39 g | 0.17 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.079 g | 0.033 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 15.2 g | 6.38 g |
| Omega-9 Fatty Acids | 0.46 g | 0.19 g |
Fibre
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Fiber | 8.74 g | 3.68 g |
| Soluble Fiber | 2.49 g | 1.05 g |
| Insoluble Fiber | 5.03 g | 2.12 g |
Vitamins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 54.7 mg | 23 mg |
| Folate (B9) | 111 mcg | 46.9 mcg |
| Niacin (B3) | 2.43 mg | 1.02 mg |
| Vitamin A | 883 mcg RAE | 372 mcg RAE |
| Thiamin (B1) | 0.27 mg | 0.11 mg |
| Vitamin B6 | 0.46 mg | 0.2 mg |
| Riboflavin (B2) | 0.15 mg | 0.063 mg |
| Pantothenic Acid (B5) | 1.07 mg | 0.45 mg |
| Vitamin E | 2.79 mg | 1.17 mg |
| Vitamin K | 12.8 mcg | 5.37 mcg |
| Biotin (B7) | 0.37 mcg | 0.16 mcg |
| Beta-Carotene | 7,042 mcg | 2,965 mcg |
Others
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Choline | 43 mg | 18.1 mg |
| Leucine | 436 mg | 184 mg |
| Lysine | 330 mg | 139 mg |
| Polyphenols | 245 mg | 103 mg |
| Methionine | 91.3 mg | 38.4 mg |
| Oxalates | 31.4 mg | 13.2 mg |
| Threonine | 254 mg | 107 mg |
| Tryptophan | 80.3 mg | 33.8 mg |
| Valine | 338 mg | 142 mg |
| Flavonoids | 111 mg | 46.8 mg |
| Histidine | 212 mg | 89.5 mg |
| Lutein / Zeaxanthin | 3.7 mg | 1.56 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 316 mg | 133 mg |
| Purines | 63.7 mg | 26.8 mg |
Proteins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Isoleucine | 281 mg | 118 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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