This vegan twist on a classic French stew features meaty mushrooms simmered in a rich, red wine-infused gravy. It is traditionally served over a smooth, protein-packed mash as a comforting main course for hearty weekend dinners.
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)
- 500 g Cremini mushroom (500 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 2 medium Carrot (120 g)
- 1 tbsp Tomato paste (16 g)
- 1 cup Dry red wine (234 g)
- 1 cup Vegetable broth (241 g)
- 3 leaves Thyme (0.2 g)
- 800 g Cannellini beans (canned and drained) (800 g)
- 1 tbsp Olive oil (14 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 2.12 kg
- Weight lost in cooking: 318 g (mostly water boiling off)
- Net weight (cooked): 1.8 kg · 4 servings of about 450 g
Method
- Heat the olive oil in a large heavy-bottomed pot over medium-high heat and sear the mushrooms until they are deeply browned and have released their liquid.
- Add the diced onion and sliced carrots to the pot and cook for 5-7 minutes until the onion is soft and translucent.
- Stir in the minced garlic and tomato paste, cooking for another minute until the mixture is fragrant.
- Pour in the red wine and scrape the bottom of the pot to release any browned bits, letting the liquid reduce by half.
- Add the vegetable broth and thyme sprigs, bring to a simmer, then cover the pot and cook on low for 20 minutes until the sauce has thickened and the vegetables are tender.
- While the stew simmers, place the white beans, a tablespoon of olive oil, salt, and pepper into a food processor and blend until perfectly smooth.
- Transfer the white bean puree to a small saucepan and warm it gently over low heat, adding a splash of water if it seems too thick.
- To serve, spoon a generous portion of the creamy white bean mash into bowls and ladle the mushroom bourguignon directly over the top.
Nutrition
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Calories | 387 kcal | 85.9 kcal |
| Protein | 18 g | 4 g |
| Water | 356 mL | 79 mL |
| Sodium | 846 mg | 188 mg |
| Total Carbohydrates | 51 g | 11.3 g |
| Total Fat | 11.5 g | 2.56 g |
| Sugar | 7.51 g | 1.67 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Iron | 5.24 mg | 1.16 mg |
| Calcium | 197 mg | 43.8 mg |
| Magnesium | 118 mg | 26.2 mg |
| Potassium | 1,450 mg | 322 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 460 mg | 102 mg |
| Zinc | 3.04 mg | 0.68 mg |
| Chloride | 915 mg | 203 mg |
| Selenium | 19.5 mcg | 4.32 mcg |
| Copper | 0.9 mg | 0.2 mg |
| Fluoride | 0.24 mg | 0.053 mg |
| Manganese | 1.29 mg | 0.29 mg |
| Molybdenum | 0.3 mcg | 0.067 mcg |
| Chromium | 0.18 mcg | 0.041 mcg |
Fats
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.65 g | 0.37 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.58 g | 1.69 g |
| Omega-3 Fatty Acids | 0.17 g | 0.037 g |
| Polyunsaturated Fat | 1.47 g | 0.33 g |
| Omega-6 Fatty Acids | 1.3 g | 0.29 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.038 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.63 g | 1.69 g |
Fibre
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Fiber | 13.9 g | 3.09 g |
| Soluble Fiber | 3.76 g | 0.84 g |
| Insoluble Fiber | 13.3 g | 2.95 g |
Vitamins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.63 mcg | 0.14 mcg |
| Vitamin C | 9.59 mg | 2.13 mg |
| Folate (B9) | 107 mcg | 23.9 mcg |
| Niacin (B3) | 6.24 mg | 1.39 mg |
| Vitamin A | 259 mcg RAE | 57.6 mcg RAE |
| Thiamin (B1) | 0.33 mg | 0.072 mg |
| Vitamin B6 | 0.6 mg | 0.13 mg |
| Riboflavin (B2) | 0.62 mg | 0.14 mg |
| Pantothenic Acid (B5) | 2.55 mg | 0.57 mg |
| Vitamin E | 2.25 mg | 0.5 mg |
| Vitamin K | 14.9 mcg | 3.32 mcg |
| Biotin (B7) | 12.5 mcg | 2.78 mcg |
| Beta-Carotene | 2,657 mcg | 591 mcg |
Others
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Choline | 83.6 mg | 18.6 mg |
| Leucine | 1,408 mg | 313 mg |
| Lysine | 1,065 mg | 237 mg |
| Polyphenols | 586 mg | 130 mg |
| Methionine | 223 mg | 49.6 mg |
| Oxalates | 45 mg | 10 mg |
| Threonine | 728 mg | 162 mg |
| Tryptophan | 206 mg | 45.7 mg |
| Valine | 979 mg | 217 mg |
| Flavonoids | 199 mg | 44.1 mg |
| Histidine | 558 mg | 124 mg |
| Lutein / Zeaxanthin | 0.33 mg | 0.074 mg |
| Lycopene | 1.86 mg | 0.41 mg |
| Phenylalanine | 899 mg | 200 mg |
| Purines | 201 mg | 44.6 mg |
Proteins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Isoleucine | 819 mg | 182 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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