This dish is a nutrient-dense, plant-based stir-fry featuring zucchini and leafy greens, seasoned with traditional spices and healthy fats. Given your profile, this preparation offers a high fiber and antioxidant content that supports digestive health and metabolic goals. It is a light yet satiating option, though the sodium content should be monitored based on your specific dietary management.
Vegan Vegetarian Pescetarian Dairy-Free Egg-Free Soy-Free
Nutrient score: Fair
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 tsp Extra virgin olive oil (4.5 g)
- 0.5 tsp Mustard seeds (1.8 g)
- 6 leaves Curry leaves (3 g)
- 2 pieces Green chili (30 g)
- 0.25 tsp Hing asafoetida (1 g)
- 400 g Zucchini (400 g)
- 0.5 tsp Salt (3 g)
- 1 tsp Coriander Powder (2.2 g)
- 2 tsp Coriander leaves (Cilantro) (2 g)
- 2 tbsp Coconut (19 g)
- 5 ml Lemon juice (5.2 g)
- 1 tsp Urad dal (uncooked) (4.2 g)
- 1 cup Spinach (59 g)
- 1 cup Arugula (35 g)
- Ingredients in total: 571 g
- Weight lost in cooking: 86 g (mostly water boiling off)
- Net weight (cooked): 485 g · 2½ servings of about 194 g (servings estimated by AI)
Method
- Cut Zuchini into small pieces. I prefer them round and then cut into four pieces.
Heat oil in a pan on medium heat. Add mustard seeds, urad dal and and wait till mustard seeds start to splutter.
Now add Hing, chopped green chili and curry leaves. Saute for about half to one minute.
Add Zuchini pieces into it and mix together for a minute. Make sure that Zuchini pieces are coated well in the spices.
Add salt, turmeric powder, and coriander powder. Mix well.
Add greens and turn the heat to low.
Cover with a lid and let the food cook for about four minutes or until Zuchini have become soft.
Add Coriander leaves (dhaniya) and shredded or grated coconut. Cook for another one minute.
Remove from heat and sprinkle lemon juice. Your dish is ready. - Adapted from recipe by Jigna at https://vegehomecooking.com/zucchini-poriyal/#zucchini-poriyal-south-indian-style-zucchini
Nutrition
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Calories | 99.5 kcal | 51.3 kcal |
| Protein | 4.28 g | 2.2 g |
| Water | 172 mL | 88.4 mL |
| Sodium | 498 mg | 257 mg |
| Total Carbohydrates | 11 g | 5.67 g |
| Total Fat | 5.59 g | 2.88 g |
| Sugar | 5.65 g | 2.91 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Iron | 2.27 mg | 1.17 mg |
| Calcium | 99.2 mg | 51.1 mg |
| Magnesium | 71.4 mg | 36.8 mg |
| Potassium | 722 mg | 372 mg |
| Iodine | 23.9 mcg | 12.3 mcg |
| Phosphorus | 109 mg | 56.3 mg |
| Zinc | 0.98 mg | 0.5 mg |
| Chloride | 736 mg | 379 mg |
| Selenium | 1.82 mcg | 0.94 mcg |
| Copper | 0.26 mg | 0.13 mg |
| Fluoride | 0.021 mg | 0.011 mg |
| Manganese | 0.75 mg | 0.39 mg |
| Molybdenum | 0.47 mcg | 0.24 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.78 g | 1.43 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.57 g | 0.81 g |
| Omega-3 Fatty Acids | 0.11 g | 0.058 g |
| Polyunsaturated Fat | 0.49 g | 0.25 g |
| Omega-6 Fatty Acids | 0.36 g | 0.19 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.059 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 1.11 g | 0.57 g |
| Omega-9 Fatty Acids | 1.54 g | 0.79 g |
Fibre
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Fiber | 4.11 g | 2.12 g |
| Soluble Fiber | 0.93 g | 0.48 g |
| Insoluble Fiber | 2.97 g | 1.53 g |
Vitamins
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 56.5 mg | 29.1 mg |
| Folate (B9) | 116 mcg | 59.6 mcg |
| Niacin (B3) | 1.21 mg | 0.63 mg |
| Vitamin A | 152 mcg RAE | 78.6 mcg RAE |
| Thiamin (B1) | 0.12 mg | 0.064 mg |
| Vitamin B6 | 0.37 mg | 0.19 mg |
| Riboflavin (B2) | 0.23 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.25 mg |
| Vitamin E | 1.26 mg | 0.65 mg |
| Vitamin K | 142 mcg | 73.3 mcg |
| Biotin (B7) | 3.44 mcg | 1.77 mcg |
| Beta-Carotene | 1,928 mcg | 994 mcg |
Others
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Choline | 26.5 mg | 13.7 mg |
| Leucine | 355 mg | 183 mg |
| Lysine | 309 mg | 159 mg |
| Polyphenols | 190 mg | 97.8 mg |
| Methionine | 86.7 mg | 44.7 mg |
| Oxalates | 274 mg | 141 mg |
| Threonine | 242 mg | 125 mg |
| Tryptophan | 76.9 mg | 39.7 mg |
| Valine | 288 mg | 148 mg |
| Flavonoids | 56.8 mg | 29.3 mg |
| Histidine | 177 mg | 91.4 mg |
| Lutein / Zeaxanthin | 4.25 mg | 2.19 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 280 mg | 144 mg |
| Purines | 35 mg | 18 mg |
Proteins
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Isoleucine | 249 mg | 128 mg |
Additives
| Nutrient | Per serving (194 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 72.1 mg | 37.2 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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