Mushroom matar masala is a comforting North Indian curry featuring earthy mushrooms and sweet green peas simmered in a spiced tomato-onion gravy. It is a staple vegetarian dish frequently enjoyed in households for lunch or dinner alongside fresh flatbreads or steamed rice.
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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 Vegetable oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 2 medium Onion (300 g)
- 1 inch Ginger (15 g)
- 3 cloves Garlic (15 g)
- 3 medium Tomato (450 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Red chili powder (2.2 g)
- 1 tbsp Coriander Powder (6.7 g)
- 400 g Mushroom (400 g)
- 1 cup Green peas (177 g)
- Salt, to taste
- 0.5 tsp Garam masala (1.2 g)
- 1 handful Fresh Coriander (15 g)
- Ingredients in total: 1.41 kg
- Weight lost in cooking: 613 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Heat the oil in a large heavy-based pan over medium heat and add the cumin seeds, letting them crackle for a few seconds.
- Add the onions to the pan and sauté until they turn soft and golden brown.
- Stir in the grated ginger and minced garlic, cooking for another minute until the raw smell disappears.
- Pour in the tomato puree along with the turmeric, red chili powder, and coriander powder, cooking until the oil begins to separate from the sides of the mixture.
- Add the sliced mushrooms and green peas, stirring well to coat them in the masala.
- Cover the pan and cook on medium-low heat for about 10 minutes or until the mushrooms are tender and the peas are cooked through.
- Season with salt to taste and stir in the garam masala.
- Remove from heat and garnish with freshly chopped coriander leaves before serving hot.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 188 kcal | 94.2 kcal |
| Protein | 8.17 g | 4.08 g |
| Water | 157 mL | 78.7 mL |
| Sodium | 29.8 mg | 14.9 mg |
| Total Carbohydrates | 24.9 g | 12.5 g |
| Total Fat | 8.19 g | 4.09 g |
| Sugar | 10.8 g | 5.4 g |
62 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 | 2.68 mg | 1.34 mg |
| Calcium | 73.4 mg | 36.7 mg |
| Magnesium | 56.6 mg | 28.3 mg |
| Potassium | 906 mg | 453 mg |
| Iodine | 0.67 mcg | 0.33 mcg |
| Phosphorus | 204 mg | 102 mg |
| Zinc | 1.61 mg | 0.8 mg |
| Chloride | 44.4 mg | 22.2 mg |
| Selenium | 11.4 mcg | 5.7 mcg |
| Copper | 0.57 mg | 0.29 mg |
| Fluoride | 0.029 mg | 0.015 mg |
| Manganese | 0.63 mg | 0.32 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.032 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.18 g | 0.59 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.64 g | 1.32 g |
| Omega-3 Fatty Acids | 0.16 g | 0.082 g |
| Polyunsaturated Fat | 4.07 g | 2.03 g |
| Omega-6 Fatty Acids | 3.9 g | 1.95 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.059 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.96 g | 0.98 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 7.52 g | 3.76 g |
| Soluble Fiber | 1.74 g | 0.87 g |
| Insoluble Fiber | 5.72 g | 2.86 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.2 mcg | 0.1 mcg |
| Vitamin C | 44.1 mg | 22.1 mg |
| Folate (B9) | 80.9 mcg | 40.4 mcg |
| Niacin (B3) | 5.51 mg | 2.76 mg |
| Vitamin A | 87 mcg RAE | 43.5 mcg RAE |
| Thiamin (B1) | 0.3 mg | 0.15 mg |
| Vitamin B6 | 0.44 mg | 0.22 mg |
| Riboflavin (B2) | 0.52 mg | 0.26 mg |
| Pantothenic Acid (B5) | 1.81 mg | 0.91 mg |
| Vitamin E | 2.04 mg | 1.02 mg |
| Vitamin K | 34.4 mcg | 17.2 mcg |
| Biotin (B7) | 17.3 mcg | 8.64 mcg |
| Beta-Carotene | 1,153 mcg | 577 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 43.8 mg | 21.9 mg |
| Leucine | 498 mg | 249 mg |
| Lysine | 411 mg | 206 mg |
| Polyphenols | 430 mg | 215 mg |
| Methionine | 105 mg | 52.6 mg |
| Oxalates | 28.5 mg | 14.2 mg |
| Threonine | 293 mg | 146 mg |
| Tryptophan | 99.9 mg | 50 mg |
| Valine | 364 mg | 182 mg |
| Flavonoids | 154 mg | 77.1 mg |
| Histidine | 303 mg | 152 mg |
| Lutein / Zeaxanthin | 0.98 mg | 0.49 mg |
| Lycopene | 2.89 mg | 1.45 mg |
| Phenylalanine | 337 mg | 169 mg |
| Purines | 96.3 mg | 48.2 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 306 mg | 153 mg |
Additives
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 545 mg | 273 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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