This comforting vegan curry blends sweet roasted pumpkin with earthy mushrooms exposed to ultraviolet light for a nutrient-dense meal. It is a popular autumnal dinner dish enjoyed across many households during the cooler months.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Good
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 Pumpkin (500 g)
- 250 g Sun-exposed mushrooms (250 g)
- 2 tbsp Coconut oil (27 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 2 tbsp Curry powder (15 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 cup Coconut milk (241 g)
- 0.5 cup Vegetable broth (121 g)
- Salt, to taste
- 1 handful Fresh Coriander (15 g)
- Ingredients in total: 1.35 kg
- Weight lost in cooking: 150 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Heat the coconut oil in a large deep-sided pan over medium heat.
- Add the chopped onion and sauté until it becomes soft and translucent, about 5 minutes.
- Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
- Add the curry powder and turmeric powder, stirring constantly for 30 seconds to toast the spices without burning them.
- Add the cubed pumpkin and sliced mushrooms to the pan, stirring well to ensure they are coated with the spice mixture.
- Pour in the coconut milk and vegetable broth, then bring the mixture to a gentle simmer.
- Reduce the heat to low, cover the pan with a lid, and cook for 15 to 20 minutes until the pumpkin is fork-tender.
- Remove the lid and simmer for an additional 3-5 minutes if you prefer a thicker, creamier sauce.
- Season with salt to taste and serve hot, garnished with a generous handful of freshly chopped coriander leaves.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 456 kcal | 152 kcal |
| Protein | 23.2 g | 7.73 g |
| Water | 195 mL | 65 mL |
| Sodium | 141 mg | 47 mg |
| Total Carbohydrates | 57.7 g | 19.2 g |
| Total Fat | 23.2 g | 7.73 g |
| Sugar | 8.65 g | 2.88 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 9.97 mg | 3.32 mg |
| Calcium | 88.1 mg | 29.4 mg |
| Magnesium | 128 mg | 42.8 mg |
| Potassium | 2,752 mg | 917 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 388 mg | 129 mg |
| Zinc | 5.94 mg | 1.98 mg |
| Chloride | 163 mg | 54.3 mg |
| Selenium | 21.8 mcg | 7.26 mcg |
| Copper | 3.68 mg | 1.23 mg |
| Fluoride | 0.007 mg | 0.002 mg |
| Manganese | 1.77 mg | 0.59 mg |
| Molybdenum | 0.15 mcg | 0.05 mcg |
| Chromium | 0.12 mcg | 0.041 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 18.6 g | 6.19 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 1.23 g | 0.41 g |
| Omega-3 Fatty Acids | 0.11 g | 0.037 g |
| Polyunsaturated Fat | 1.45 g | 0.48 g |
| Omega-6 Fatty Acids | 1.34 g | 0.45 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.069 g | 0.023 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 12.8 g | 4.28 g |
| Omega-9 Fatty Acids | 0.71 g | 0.24 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 19.8 g | 6.61 g |
| Soluble Fiber | 5.65 g | 1.88 g |
| Insoluble Fiber | 14 g | 4.67 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 1.56 mcg | 0.52 mcg |
| Vitamin C | 18.4 mg | 6.12 mg |
| Folate (B9) | 59.2 mcg | 19.7 mcg |
| Niacin (B3) | 5.98 mg | 1.99 mg |
| Vitamin A | 554 mcg RAE | 185 mcg RAE |
| Thiamin (B1) | 0.17 mg | 0.055 mg |
| Vitamin B6 | 0.41 mg | 0.14 mg |
| Riboflavin (B2) | 0.47 mg | 0.16 mg |
| Pantothenic Acid (B5) | 1.54 mg | 0.51 mg |
| Vitamin E | 2.48 mg | 0.83 mg |
| Vitamin K | 17 mcg | 5.66 mcg |
| Biotin (B7) | 2.25 mcg | 0.75 mcg |
| Beta-Carotene | 4,174 mcg | 1,391 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 89.3 mg | 29.8 mg |
| Leucine | 1,029 mg | 343 mg |
| Lysine | 755 mg | 252 mg |
| Polyphenols | 789 mg | 263 mg |
| Methionine | 217 mg | 72.3 mg |
| Oxalates | 35.6 mg | 11.9 mg |
| Threonine | 662 mg | 221 mg |
| Tryptophan | 204 mg | 68.1 mg |
| Valine | 870 mg | 290 mg |
| Flavonoids | 188 mg | 62.7 mg |
| Histidine | 496 mg | 165 mg |
| Lutein / Zeaxanthin | 2.45 mg | 0.82 mg |
| Lycopene | 0.015 mg | 0.005 mg |
| Phenylalanine | 791 mg | 264 mg |
| Purines | 246 mg | 82 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 702 mg | 234 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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