Kaddu ki sabzi is a sweet and savory North Indian pumpkin curry often prepared in homes during festive occasions or everyday meals. It is traditionally served with hot puffed flatbreads like poori or simple wheat rotis.
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
- 2 tbsp Cooking Oil (27 g)
- 0.5 tsp Fenugreek seeds (2 g)
- 1 tsp Cumin seeds (2.2 g)
- 0.25 tsp Hing asafoetida (1 g)
- 500 g Red pumpkin (500 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Red Chilli Powder (2.2 g)
- 1 tsp Coriander Powder (2.2 g)
- Salt, to taste
- 1 tbsp Jaggery (18 g)
- 0.5 tsp Amchur powder (1.6 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 586 g
- Weight gained in cooking: 214 g (water soaked up)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Heat the oil in a heavy-bottomed pan or kadhai over medium heat.
- Add the fenugreek seeds and cumin seeds, and wait until they crackle and turn golden brown.
- Add the asafoetida and stir quickly for a few seconds to release the aroma.
- Add the cubed pumpkin pieces, ensuring they are well-coated with the tempered oil and spices.
- Sprinkle in the turmeric, red chilli powder, coriander powder, and salt, mixing well to distribute the spices evenly over the pumpkin.
- Cover the pan with a tight-fitting lid and cook on low heat for about 15 to 20 minutes, stirring occasionally, until the pumpkin becomes tender and mashable with a spatula.
- Add the jaggery and amchur powder to balance the flavors, stirring gently so the pumpkin chunks retain some shape.
- Mash a few pieces of pumpkin with the back of your spoon to thicken the sauce, then cook uncovered for 2 minutes.
- Turn off the heat and garnish with freshly chopped coriander leaves before serving.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 122 kcal | 60.9 kcal |
| Protein | 1.82 g | 0.91 g |
| Water | 175 mL | 87.4 mL |
| Sodium | 23.9 mg | 12 mg |
| Total Carbohydrates | 14.7 g | 7.34 g |
| Total Fat | 7.32 g | 3.66 g |
| Sugar | 8.03 g | 4.02 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 4.39 g | 2.19 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 2.62 mg | 1.31 mg |
| Calcium | 49.3 mg | 24.6 mg |
| Magnesium | 27 mg | 13.5 mg |
| Potassium | 558 mg | 279 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 70.1 mg | 35.1 mg |
| Zinc | 0.56 mg | 0.28 mg |
| Chloride | 0.3 mg | 0.15 mg |
| Selenium | 0.63 mcg | 0.31 mcg |
| Copper | 0.21 mg | 0.11 mg |
| Fluoride | 0.001 mg | 0 mg |
| Manganese | 0.27 mg | 0.13 mg |
| Molybdenum | 0.067 mcg | 0.033 mcg |
| Chromium | 0.083 mcg | 0.042 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.02 g | 0.51 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.77 g | 1.39 g |
| Omega-3 Fatty Acids | 0.092 g | 0.046 g |
| Polyunsaturated Fat | 2.13 g | 1.07 g |
| Omega-6 Fatty Acids | 2.04 g | 1.02 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.072 g | 0.036 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.98 g | 0.99 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 1.61 g | 0.8 g |
| Soluble Fiber | 0.43 g | 0.21 g |
| Insoluble Fiber | 1.44 g | 0.72 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.9 mg | 6.96 mg |
| Folate (B9) | 25.6 mcg | 12.8 mcg |
| Niacin (B3) | 0.95 mg | 0.48 mg |
| Vitamin A | 494 mcg RAE | 247 mcg RAE |
| Thiamin (B1) | 0.077 mg | 0.038 mg |
| Vitamin B6 | 0.12 mg | 0.058 mg |
| Riboflavin (B2) | 0.16 mg | 0.081 mg |
| Pantothenic Acid (B5) | 0.44 mg | 0.22 mg |
| Vitamin E | 2.69 mg | 1.35 mg |
| Vitamin K | 23.8 mcg | 11.9 mcg |
| Biotin (B7) | 1.88 mcg | 0.94 mcg |
| Beta-Carotene | 4,262 mcg | 2,131 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 11.7 mg | 5.85 mg |
| Leucine | 123 mg | 61.7 mg |
| Lysine | 97.7 mg | 48.9 mg |
| Polyphenols | 205 mg | 102 mg |
| Methionine | 27.1 mg | 13.5 mg |
| Oxalates | 25.2 mg | 12.6 mg |
| Threonine | 79.8 mg | 39.9 mg |
| Tryptophan | 22.2 mg | 11.1 mg |
| Valine | 95.6 mg | 47.8 mg |
| Flavonoids | 42.6 mg | 21.3 mg |
| Histidine | 51.6 mg | 25.8 mg |
| Lutein / Zeaxanthin | 1.11 mg | 0.55 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 83.1 mg | 41.5 mg |
| Purines | 13.3 mg | 6.63 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 85.9 mg | 42.9 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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