Kathal ki sabzi is a classic North Indian vegetable curry made with tender young jackfruit pieces. It is a hearty and fragrant dish traditionally served as a main course for lunch or dinner alongside warm flatbreads or steamed rice.
Vegan Vegetarian 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
- 500 g Jackfruit (500 g)
- 4 tbsp Mustard oil (54 g)
- 1 tsp Cumin seeds (2.2 g)
- 2 medium Onion (300 g)
- 1 inch Ginger (15 g)
- 4 cloves Garlic (20 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tbsp Coriander Powder (6.7 g)
- 1 tsp Red chili powder (2.2 g)
- 0.5 tsp Garam masala (1.2 g)
- Salt, to taste
- 1 cup Water (237 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 1.17 kg
- Weight lost in cooking: 368 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Heat the mustard oil in a heavy-based pan or pressure cooker until it begins to smoke slightly, then reduce the heat to medium.
- Add the jackfruit pieces to the oil and fry them for about 5 to 7 minutes until they turn light golden brown, then remove and set aside.
- In the same pan, add cumin seeds and wait for them to crackle.
- Add the chopped onions and sauté over medium heat until they become soft and golden brown.
- Stir in the ginger and garlic, cooking for another minute until the raw smell disappears.
- Lower the heat and add the turmeric, coriander powder, and red chili powder, stirring quickly to prevent burning.
- Add the fried jackfruit back into the pan along with the salt, mixing well so the pieces are thoroughly coated in the spice paste.
- Pour in the water, cover the pan or seal the pressure cooker, and cook on medium-low heat for 15-20 minutes, or until the jackfruit is tender when pierced with a fork.
- Remove the lid, sprinkle with garam masala, and cook for 2 minutes more on high heat to evaporate any excess liquid until the oil begins to separate at the edges.
- Garnish with a handful of fresh coriander leaves before serving hot.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 292 kcal | 146 kcal |
| Protein | 3.96 g | 1.98 g |
| Water | 139 mL | 69.5 mL |
| Sodium | 21.2 mg | 10.6 mg |
| Total Carbohydrates | 40.4 g | 20.2 g |
| Total Fat | 15.1 g | 7.56 g |
| Sugar | 27.3 g | 13.6 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 1.59 mg | 0.8 mg |
| Calcium | 82.5 mg | 41.3 mg |
| Magnesium | 58 mg | 29 mg |
| Potassium | 795 mg | 398 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 73 mg | 36.5 mg |
| Zinc | 0.54 mg | 0.27 mg |
| Chloride | 0.046 mg | 0.023 mg |
| Selenium | 2.15 mcg | 1.07 mcg |
| Copper | 0.35 mg | 0.18 mg |
| Fluoride | 0.001 mg | 0.001 mg |
| Manganese | 0.56 mg | 0.28 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.085 mcg | 0.043 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.8 g | 0.9 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 8.18 g | 4.09 g |
| Omega-3 Fatty Acids | 0.47 g | 0.24 g |
| Polyunsaturated Fat | 3.13 g | 1.57 g |
| Omega-6 Fatty Acids | 2.66 g | 1.33 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.17 g | 0.58 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.46 g | 1.73 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 4.64 g | 2.32 g |
| Soluble Fiber | 1.36 g | 0.68 g |
| Insoluble Fiber | 3.86 g | 1.93 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 27.3 mg | 13.6 mg |
| Folate (B9) | 50.2 mcg | 25.1 mcg |
| Niacin (B3) | 1.51 mg | 0.76 mg |
| Vitamin A | 40.1 mcg RAE | 20 mcg RAE |
| Thiamin (B1) | 0.19 mg | 0.096 mg |
| Vitamin B6 | 0.61 mg | 0.3 mg |
| Riboflavin (B2) | 0.12 mg | 0.061 mg |
| Pantothenic Acid (B5) | 0.76 mg | 0.38 mg |
| Vitamin E | 4.15 mg | 2.08 mg |
| Vitamin K | 24.8 mcg | 12.4 mcg |
| Biotin (B7) | 0.72 mcg | 0.36 mcg |
| Beta-Carotene | 683 mcg | 342 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 18.4 mg | 9.2 mg |
| Leucine | 269 mg | 134 mg |
| Lysine | 201 mg | 101 mg |
| Polyphenols | 325 mg | 163 mg |
| Methionine | 51.3 mg | 25.7 mg |
| Oxalates | 21.1 mg | 10.6 mg |
| Threonine | 168 mg | 83.9 mg |
| Tryptophan | 55.1 mg | 27.5 mg |
| Valine | 227 mg | 113 mg |
| Flavonoids | 152 mg | 75.8 mg |
| Histidine | 234 mg | 117 mg |
| Lutein / Zeaxanthin | 0.81 mg | 0.41 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 204 mg | 102 mg |
| Purines | 27.8 mg | 13.9 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 184 mg | 92.2 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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