This is a plant-based twist on a classic French stew that uses meaty mushrooms instead of beef. It is a hearty, comforting dish typically enjoyed during the colder months when served over mashed potatoes or crusty bread.
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
- 2 tbsp Olive oil (27 g)
- 750 g Cremini mushroom (750 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 2 medium Carrot (120 g)
- 1 tbsp Tomato paste (16 g)
- 2 cups Red wine (468 g)
- 2 cups Vegetable stock (473 g)
- 1 tsp Dried thyme (1.2 g)
- 1 piece Bay Leaf (0.2 g)
- 1 tbsp Cornstarch (7.4 g)
- Salt, to taste
- Black pepper, to taste
- 1 handful Parsley (25 g)
- Ingredients in total: 2.05 kg
- Weight lost in cooking: 654 g (mostly water boiling off)
- Net weight (cooked): 1.4 kg · 4 servings of about 350 g
Method
- Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat.
- Add the halved mushrooms and cook, stirring occasionally, until they release their moisture and turn a deep golden brown, about 8 to 10 minutes.
- Lower the heat to medium and add the diced onion and sliced carrots, sautéing until the onion is translucent and soft.
- Stir in the minced garlic and tomato paste, cooking for one minute until fragrant.
- Pour in the red wine and use a wooden spoon to scrape up any browned bits from the bottom of the pot.
- Add the vegetable stock, dried thyme, and bay leaf, then bring the mixture to a gentle simmer.
- Cover the pot and let it cook on low heat for 25 minutes until the carrots are tender and the sauce has reduced slightly.
- Stir in the cornstarch slurry and simmer for another 2 to 3 minutes until the sauce thickens enough to coat the back of a spoon.
- Remove the bay leaf, season with salt and pepper to taste, and serve hot with a sprinkle of fresh parsley.
Nutrition
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Calories | 253 kcal | 72.4 kcal |
| Protein | 6.36 g | 1.82 g |
| Water | 298 mL | 85 mL |
| Sodium | 459 mg | 131 mg |
| Total Carbohydrates | 21.1 g | 6.03 g |
| Total Fat | 7.32 g | 2.09 g |
| Sugar | 7.37 g | 2.11 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Iron | 3.02 mg | 0.86 mg |
| Calcium | 65.8 mg | 18.8 mg |
| Magnesium | 51.3 mg | 14.7 mg |
| Potassium | 1,066 mg | 305 mg |
| Iodine | 0.59 mcg | 0.17 mcg |
| Phosphorus | 290 mg | 82.8 mg |
| Zinc | 1.48 mg | 0.42 mg |
| Chloride | 209 mg | 59.6 mg |
| Selenium | 19.2 mcg | 5.5 mcg |
| Copper | 0.72 mg | 0.2 mg |
| Fluoride | 0.15 mg | 0.043 mg |
| Manganese | 0.52 mg | 0.15 mg |
| Molybdenum | 0.59 mcg | 0.17 mcg |
| Chromium | 0.66 mcg | 0.19 mcg |
Fats
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.01 g | 0.29 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.01 g | 1.43 g |
| Omega-3 Fatty Acids | 0.066 g | 0.019 g |
| Polyunsaturated Fat | 0.87 g | 0.25 g |
| Omega-6 Fatty Acids | 0.81 g | 0.23 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.081 g | 0.023 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.99 g | 1.43 g |
Fibre
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Fiber | 4.07 g | 1.16 g |
| Soluble Fiber | 1.31 g | 0.38 g |
| Insoluble Fiber | 3.16 g | 0.9 g |
Vitamins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.94 mcg | 0.27 mcg |
| Vitamin C | 20 mg | 5.7 mg |
| Folate (B9) | 60.2 mcg | 17.2 mcg |
| Niacin (B3) | 7.99 mg | 2.28 mg |
| Vitamin A | 284 mcg RAE | 81.1 mcg RAE |
| Thiamin (B1) | 0.24 mg | 0.068 mg |
| Vitamin B6 | 0.43 mg | 0.12 mg |
| Riboflavin (B2) | 0.85 mg | 0.24 mg |
| Pantothenic Acid (B5) | 3.14 mg | 0.9 mg |
| Vitamin E | 1.73 mg | 0.49 mg |
| Vitamin K | 117 mcg | 33.6 mcg |
| Biotin (B7) | 10.8 mcg | 3.08 mcg |
| Beta-Carotene | 2,975 mcg | 850 mcg |
Others
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Choline | 50 mg | 14.3 mg |
| Leucine | 423 mg | 121 mg |
| Lysine | 298 mg | 85.2 mg |
| Polyphenols | 653 mg | 187 mg |
| Methionine | 108 mg | 31 mg |
| Oxalates | 128 mg | 36.4 mg |
| Threonine | 309 mg | 88.2 mg |
| Tryptophan | 96.6 mg | 27.6 mg |
| Valine | 351 mg | 100 mg |
| Flavonoids | 171 mg | 48.8 mg |
| Histidine | 275 mg | 78.7 mg |
| Lutein / Zeaxanthin | 0.53 mg | 0.15 mg |
| Lycopene | 1.89 mg | 0.54 mg |
| Phenylalanine | 331 mg | 94.6 mg |
| Purines | 161 mg | 45.9 mg |
Proteins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Isoleucine | 275 mg | 78.6 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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