Moong dal is a comforting, protein-rich yellow lentil stew originating from the Indian subcontinent. It is a staple home-cooked meal typically eaten for lunch or dinner alongside steamed rice or warm flatbreads. This version adds greens in it.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-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
- 200 g Mung beans (uncooked) (200 g)
- 800 ml Water (800 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 0.5 tsp Salt (3 g)
- 1 tbsp Extra virgin olive oil (14 g)
- 1 large Tomato (225 g)
- 1 tsp Red chili powder (2.2 g)
- 0.5 tsp Garam masala (1.2 g)
- 20 g Arugula (20 g)
- 20 g Spinach (20 g)
- Ingredients in total: 1.29 kg
- Weight lost in cooking: 86 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Rinse the split yellow mung beans thoroughly under cold running water until the water runs clear.
Chop the tomato in small pieces. - Place the rinsed beans, chopped tomatoes, water, turmeric, red chili powder, garam masala, oil and salt into a large pot.
- Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20 to 25 minutes until the beans are soft and have broken down into a creamy consistency.
- Turn off the heat and add greens in it.
Mix well so that greens are fully coated in cooked food.
Leave it to rest for ten minutes. The heat of the cooked food will soften the greens.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 220 kcal | 73.3 kcal |
| Protein | 12.9 g | 4.29 g |
| Water | 246 mL | 81.9 mL |
| Sodium | 312 mg | 104 mg |
| Total Carbohydrates | 34.5 g | 11.5 g |
| Total Fat | 4.29 g | 1.43 g |
| Sugar | 4.94 g | 1.65 g |
63 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 | 4.01 mg | 1.34 mg |
| Calcium | 88.8 mg | 29.6 mg |
| Magnesium | 109 mg | 36.3 mg |
| Potassium | 825 mg | 275 mg |
| Iodine | 14.8 mcg | 4.95 mcg |
| Phosphorus | 205 mg | 68.4 mg |
| Zinc | 1.86 mg | 0.62 mg |
| Chloride | 469 mg | 156 mg |
| Selenium | 4.3 mcg | 1.43 mcg |
| Copper | 0.52 mg | 0.17 mg |
| Fluoride | 0.016 mg | 0.005 mg |
| Manganese | 0.69 mg | 0.23 mg |
| Molybdenum | 0.1 mcg | 0.033 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.67 g | 0.22 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.63 g | 0.88 g |
| Omega-3 Fatty Acids | 0.13 g | 0.044 g |
| Polyunsaturated Fat | 0.75 g | 0.25 g |
| Omega-6 Fatty Acids | 0.6 g | 0.2 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.056 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.72 g | 0.91 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 9.37 g | 3.12 g |
| Soluble Fiber | 2.14 g | 0.71 g |
| Insoluble Fiber | 7.81 g | 2.6 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 12.8 mg | 4.27 mg |
| Folate (B9) | 336 mcg | 112 mcg |
| Niacin (B3) | 1.59 mg | 0.53 mg |
| Vitamin A | 62.4 mcg RAE | 20.8 mcg RAE |
| Thiamin (B1) | 0.34 mg | 0.11 mg |
| Vitamin B6 | 0.27 mg | 0.09 mg |
| Riboflavin (B2) | 0.15 mg | 0.049 mg |
| Pantothenic Acid (B5) | 1.05 mg | 0.35 mg |
| Vitamin E | 1.37 mg | 0.46 mg |
| Vitamin K | 41.4 mcg | 13.8 mcg |
| Biotin (B7) | 1.83 mcg | 0.61 mcg |
| Beta-Carotene | 879 mcg | 293 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 56.8 mg | 18.9 mg |
| Leucine | 1,025 mg | 342 mg |
| Lysine | 764 mg | 255 mg |
| Polyphenols | 166 mg | 55.4 mg |
| Methionine | 130 mg | 43.4 mg |
| Oxalates | 85.5 mg | 28.5 mg |
| Threonine | 455 mg | 152 mg |
| Tryptophan | 124 mg | 41.5 mg |
| Valine | 664 mg | 221 mg |
| Flavonoids | 44.6 mg | 14.9 mg |
| Histidine | 349 mg | 116 mg |
| Lutein / Zeaxanthin | 1.01 mg | 0.34 mg |
| Lycopene | 1.45 mg | 0.48 mg |
| Phenylalanine | 686 mg | 229 mg |
| Purines | 82.8 mg | 27.6 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 608 mg | 203 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 24.6 mg | 8.2 mg |
| MSG (Monosodium Glutamate) | 138 mg | 46.1 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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