Tikil gomen is a traditional Ethiopian vegetable dish featuring sautéed cabbage, carrots, and potatoes flavored with warm spices. It is commonly prepared as part of a vegetarian platter served over sourdough flatbread during fasting periods or as a comforting everyday side dish.
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
- 3 tbsp Vegetable oil (41 g)
- 1 large Onion (250 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 1 tsp Turmeric powder (2.5 g)
- 1 medium Cabbage (900 g)
- 2 medium Carrot (120 g)
- 2 medium Potato (400 g)
- Salt, to taste
- Ingredients in total: 1.74 kg
- Weight lost in cooking: 943 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.
- Add the finely chopped onion and cook for about 5 to 7 minutes until it becomes soft and translucent.
- Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
- Add the turmeric powder and stir well to coat the aromatics, cooking for 30 seconds to release the fragrance.
- Add the potatoes, which have been peeled and cut into 1-inch cubes, and cook for 5 minutes stirring occasionally.
- Add the carrots, sliced into rounds, and the cabbage, which has been chopped into 1-inch squares.
- Cover the pan with a tight-fitting lid and reduce the heat to low, allowing the vegetables to steam in their own moisture for 15 to 20 minutes.
- Check occasionally and stir until the potatoes are tender and the cabbage is cooked through but still has a slight crunch.
- Season with salt to taste and serve warm.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 271 kcal | 136 kcal |
| Protein | 6.25 g | 3.12 g |
| Water | 138 mL | 69 mL |
| Sodium | 71.1 mg | 35.5 mg |
| Total Carbohydrates | 41.6 g | 20.8 g |
| Total Fat | 10.7 g | 5.36 g |
| Sugar | 12.2 g | 6.08 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 | 2.4 mg | 1.2 mg |
| Calcium | 135 mg | 67.4 mg |
| Magnesium | 63.6 mg | 31.8 mg |
| Potassium | 1,037 mg | 518 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 153 mg | 76.4 mg |
| Zinc | 0.96 mg | 0.48 mg |
| Chloride | 35.7 mg | 17.9 mg |
| Selenium | 2.81 mcg | 1.41 mcg |
| Copper | 0.21 mg | 0.11 mg |
| Fluoride | 0.02 mg | 0.01 mg |
| Manganese | 0.75 mg | 0.38 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 | 1.49 g | 0.75 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.81 g | 1.91 g |
| Omega-3 Fatty Acids | 0.22 g | 0.11 g |
| Polyunsaturated Fat | 5.66 g | 2.83 g |
| Omega-6 Fatty Acids | 5.44 g | 2.72 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.2 g | 0.1 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.89 g | 1.44 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 10 g | 5.01 g |
| Soluble Fiber | 2.77 g | 1.38 g |
| Insoluble Fiber | 7.23 g | 3.61 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 110 mg | 55 mg |
| Folate (B9) | 154 mcg | 76.8 mcg |
| Niacin (B3) | 2.02 mg | 1.01 mg |
| Vitamin A | 262 mcg RAE | 131 mcg RAE |
| Thiamin (B1) | 0.27 mg | 0.14 mg |
| Vitamin B6 | 0.75 mg | 0.37 mg |
| Riboflavin (B2) | 0.16 mg | 0.081 mg |
| Pantothenic Acid (B5) | 0.97 mg | 0.48 mg |
| Vitamin E | 2.06 mg | 1.03 mg |
| Vitamin K | 180 mcg | 89.9 mcg |
| Biotin (B7) | 3.82 mcg | 1.91 mcg |
| Beta-Carotene | 2,591 mcg | 1,295 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 44.7 mg | 22.4 mg |
| Leucine | 430 mg | 215 mg |
| Lysine | 369 mg | 185 mg |
| Polyphenols | 399 mg | 200 mg |
| Methionine | 81.8 mg | 40.9 mg |
| Oxalates | 91 mg | 45.5 mg |
| Threonine | 269 mg | 134 mg |
| Tryptophan | 78.4 mg | 39.2 mg |
| Valine | 347 mg | 173 mg |
| Flavonoids | 182 mg | 91 mg |
| Histidine | 345 mg | 172 mg |
| Lutein / Zeaxanthin | 0.16 mg | 0.08 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 305 mg | 153 mg |
| Purines | 65.4 mg | 32.7 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 298 mg | 149 mg |
Additives
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 113 mg | 56.3 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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