This is a vibrant, plant-based stir-fry curry featuring antioxidant-rich red cabbage and green peas tempered with traditional aromatic spices. Given your profile, this dish offers a good source of fiber and essential vitamins while remaining relatively light when prepared with controlled amounts of canola oil.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very 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
- 1.5 tbsp Canola oil (20 g)
- 1 tsp Cumin seeds (2.2 g)
- 4 g Ginger (4 g)
- 4 g Garlic (4 g)
- 120 g Red onion (120 g)
- 130 g Tomato (130 g)
- 0.25 tsp Turmeric (0.6 g)
- 0.5 tsp Red chili powder (1.1 g)
- 0.5 tsp Coriander Powder (1.1 g)
- 1 tsp Green chili (4.4 g)
- 200 g Red cabbage (200 g)
- 1 tsp Kosher salt (4.2 g)
- 0.75 cup Green peas (133 g)
- 0.5 tsp Garam masala (1.2 g)
- 5 g Coriander (5 g)
- Ingredients in total: 631 g
- Weight lost in cooking: 95 g (mostly water boiling off)
- Net weight (cooked): 537 g (estimated by AI) · 2 servings of about 268 g
Method
- Crush ginger and garlic together in a mortar to make fresh ginger garlic paste.
- Chop the red onion into small pieces.
- Chop the tomato into small pieces.
- Chop the green chili into small pieces.
- Chop the purple cabbage.
- Heat oil in a pan, add cumin seeds and wait for them to splutter, then add ginger garlic paste and sauté for 30 seconds.
- Add chopped onion and sauté on low heat until soft, then add chopped tomatoes and kosher salt.
- Add turmeric powder, red chili powder, coriander powder, and green chili.
- Stir and cook on low to medium heat until tomatoes start releasing oil.
- Add chopped cabbage.
- Add green peas, stir well, add more salt if needed, cover with a lid and cook on low heat.
- Cook until cabbage and peas have softened, adding a small amount of water if the mixture becomes too dry.
- Add garam masala and fresh coriander leaves and mix well.
Nutrition
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Calories | 234 kcal | 87.3 kcal |
| Protein | 7.2 g | 2.68 g |
| Water | 216 mL | 80.7 mL |
| Sodium | 861 mg | 321 mg |
| Total Carbohydrates | 29.3 g | 10.9 g |
| Total Fat | 11.8 g | 4.41 g |
| Sugar | 12.1 g | 4.49 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Iron | 3.38 mg | 1.26 mg |
| Calcium | 108 mg | 40.1 mg |
| Magnesium | 62.1 mg | 23.2 mg |
| Potassium | 736 mg | 274 mg |
| Iodine | 1 mcg | 0.37 mcg |
| Phosphorus | 152 mg | 56.7 mg |
| Zinc | 1.41 mg | 0.53 mg |
| Chloride | 1,305 mg | 486 mg |
| Selenium | 2.85 mcg | 1.06 mcg |
| Copper | 0.25 mg | 0.094 mg |
| Fluoride | 0.035 mg | 0.013 mg |
| Manganese | 0.82 mg | 0.31 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.034 mcg | 0.013 mcg |
Fats
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.031 g | 0.011 g |
| Saturated Fat | 0.94 g | 0.35 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.6 g | 2.46 g |
| Omega-3 Fatty Acids | 1.05 g | 0.39 g |
| Polyunsaturated Fat | 3.22 g | 1.2 g |
| Omega-6 Fatty Acids | 2.12 g | 0.79 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1 g | 0.37 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 6.3 g | 2.35 g |
Fibre
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Fiber | 9.64 g | 3.59 g |
| Soluble Fiber | 2.15 g | 0.8 g |
| Insoluble Fiber | 6.98 g | 2.6 g |
Vitamins
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 102 mg | 38.1 mg |
| Folate (B9) | 85.9 mcg | 32 mcg |
| Niacin (B3) | 2.47 mg | 0.92 mg |
| Vitamin A | 122 mcg RAE | 45.6 mcg RAE |
| Thiamin (B1) | 0.31 mg | 0.12 mg |
| Vitamin B6 | 0.5 mg | 0.19 mg |
| Riboflavin (B2) | 0.18 mg | 0.065 mg |
| Pantothenic Acid (B5) | 0.42 mg | 0.16 mg |
| Vitamin E | 2.7 mg | 1.01 mg |
| Vitamin K | 76.5 mcg | 28.5 mcg |
| Biotin (B7) | 2.08 mcg | 0.78 mcg |
| Beta-Carotene | 1,273 mcg | 474 mcg |
Others
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Choline | 38.4 mg | 14.3 mg |
| Leucine | 488 mg | 182 mg |
| Lysine | 424 mg | 158 mg |
| Polyphenols | 590 mg | 220 mg |
| Methionine | 90.2 mg | 33.6 mg |
| Oxalates | 44.3 mg | 16.5 mg |
| Threonine | 267 mg | 99.5 mg |
| Tryptophan | 83.8 mg | 31.2 mg |
| Valine | 351 mg | 131 mg |
| Flavonoids | 233 mg | 86.8 mg |
| Histidine | 221 mg | 82.5 mg |
| Lutein / Zeaxanthin | 0.97 mg | 0.36 mg |
| Lycopene | 1.67 mg | 0.62 mg |
| Phenylalanine | 338 mg | 126 mg |
| Purines | 63.4 mg | 23.6 mg |
Proteins
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| Isoleucine | 304 mg | 113 mg |
Additives
| Nutrient | Per serving (268 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 293 mg | 109 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish (cooked weight estimated by AI; weighing the dish is more accurate). Estimates, not medical advice.
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