This colorful vegan salad features a crisp blend of fresh garden vegetables tossed in a bright, zesty dressing. It is a popular, healthy side dish commonly served at family lunches or dinner parties throughout the year.
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
- 1 medium Cucumber (300 g)
- 1 medium Red bell pepper (150 g)
- 1 medium Yellow bell pepper (150 g)
- 1 large Carrot (75 g)
- 0.25 cup Red onion (38 g)
- 1 cup Cherry tomato (225 g)
- 3 tbsp Olive oil (41 g)
- 2 tbsp Lemon juice (30 g)
- Salt, to taste
- Black pepper, to taste
- 0.5 handful Parsley (13 g)
- Ingredients in total: 1.02 kg
- Weight lost in cooking: 222 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Dice the cucumber, red bell pepper, and yellow bell pepper into bite-sized uniform pieces.
- Peel the carrot and slice it into thin rounds or julienne strips.
- Finely dice the red onion and slice the cherry tomatoes into halves.
- Combine all the prepared vegetables in a large mixing bowl.
- In a small separate jar or bowl, whisk together the olive oil, lemon juice, salt, and black pepper until well emulsified.
- Pour the dressing over the vegetables and toss gently to ensure everything is evenly coated.
- Finely chop the fresh parsley and scatter it over the top of the salad before serving chilled.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 148 kcal | 73.8 kcal |
| Protein | 2.14 g | 1.07 g |
| Water | 174 mL | 86.9 mL |
| Sodium | 22.2 mg | 11.1 mg |
| Total Carbohydrates | 12.9 g | 6.47 g |
| Total Fat | 10.7 g | 5.34 g |
| Sugar | 7.48 g | 3.74 g |
61 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 | 1.02 mg | 0.51 mg |
| Calcium | 40.3 mg | 20.1 mg |
| Magnesium | 30.3 mg | 15.2 mg |
| Potassium | 504 mg | 252 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 62.6 mg | 31.3 mg |
| Zinc | 0.54 mg | 0.27 mg |
| Chloride | 41.9 mg | 20.9 mg |
| Selenium | 0.4 mcg | 0.2 mcg |
| Copper | 0.12 mg | 0.059 mg |
| Fluoride | 0.015 mg | 0.008 mg |
| Manganese | 0.28 mg | 0.14 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.49 g | 0.74 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.48 g | 3.74 g |
| Omega-3 Fatty Acids | 0.11 g | 0.055 g |
| Polyunsaturated Fat | 1.2 g | 0.6 g |
| Omega-6 Fatty Acids | 1.09 g | 0.55 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.051 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.47 g | 3.73 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 3.55 g | 1.78 g |
| Soluble Fiber | 0.82 g | 0.41 g |
| Insoluble Fiber | 2.31 g | 1.15 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 137 mg | 68.3 mg |
| Folate (B9) | 52.8 mcg | 26.4 mcg |
| Niacin (B3) | 1.35 mg | 0.68 mg |
| Vitamin A | 263 mcg RAE | 131 mcg RAE |
| Thiamin (B1) | 0.11 mg | 0.053 mg |
| Vitamin B6 | 0.34 mg | 0.17 mg |
| Riboflavin (B2) | 0.096 mg | 0.048 mg |
| Pantothenic Acid (B5) | 0.53 mg | 0.26 mg |
| Vitamin E | 3.11 mg | 1.55 mg |
| Vitamin K | 80.3 mcg | 40.2 mcg |
| Biotin (B7) | 3.62 mcg | 1.81 mcg |
| Beta-Carotene | 2,636 mcg | 1,318 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 15.8 mg | 7.89 mg |
| Leucine | 135 mg | 67.7 mg |
| Lysine | 122 mg | 61.1 mg |
| Polyphenols | 146 mg | 73.2 mg |
| Methionine | 28.8 mg | 14.4 mg |
| Oxalates | 65.8 mg | 32.9 mg |
| Threonine | 92.2 mg | 46.1 mg |
| Tryptophan | 26.6 mg | 13.3 mg |
| Valine | 108 mg | 54 mg |
| Flavonoids | 62.8 mg | 31.4 mg |
| Histidine | 68.2 mg | 34.1 mg |
| Lutein / Zeaxanthin | 0.67 mg | 0.33 mg |
| Lycopene | 1.58 mg | 0.79 mg |
| Phenylalanine | 96.3 mg | 48.2 mg |
| Purines | 19.3 mg | 9.67 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 95 mg | 47.5 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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