Vazhakkai Poriyal is a classic South Indian dry vegetable stir-fry made with raw plantains. It is a staple side dish typically served as part of a traditional lunch spread alongside steamed rice and sambar.
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
- 3 medium Plantain (600 g)
- 2 tbsp Coconut oil (27 g)
- 1 tsp Mustard seeds (3.7 g)
- 1 tsp Split white Urad dal (uncooked) (4.2 g)
- 10 leaves Curry leaves (5 g)
- 2 pieces Green chili (30 g)
- 0.25 tsp Turmeric powder (0.6 g)
- Salt, to taste
- 0.25 cup Coconut (38 g)
- Ingredients in total: 709 g
- Weight lost in cooking: 109 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Peel the skin of the plantains, cut them into small, even-sized cubes, and keep them immersed in a bowl of water to prevent discoloration.
- Heat the coconut oil in a heavy-based pan or kadai over medium heat.
- Add the mustard seeds and wait until they crackle, then add the urad dal and fry until it turns golden brown.
- Add the curry leaves and slit green chillies, sautéing briefly for about 30 seconds until fragrant.
- Drain the plantain cubes thoroughly and add them to the pan along with the turmeric powder and salt.
- Toss everything well to coat, sprinkle a few tablespoons of water, cover the pan with a lid, and cook on low heat for 8 to 10 minutes until the plantains are soft but not mushy.
- Remove the lid, increase the heat slightly, and stir-fry for another 2 minutes to allow any excess moisture to evaporate.
- Turn off the heat, stir in the grated coconut, and serve immediately while warm.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 291 kcal | 194 kcal |
| Protein | 2.99 g | 2 g |
| Water | 83.4 mL | 55.6 mL |
| Sodium | 9.32 mg | 6.22 mg |
| Total Carbohydrates | 51.2 g | 34.1 g |
| Total Fat | 11 g | 7.32 g |
| Sugar | 23.6 g | 15.7 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.44 mg | 0.96 mg |
| Calcium | 21.5 mg | 14.3 mg |
| Magnesium | 66.5 mg | 44.4 mg |
| Potassium | 839 mg | 559 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 76.4 mg | 50.9 mg |
| Zinc | 0.44 mg | 0.29 mg |
| Chloride | 0 mg | 0 mg |
| Selenium | 3.55 mcg | 2.37 mcg |
| Copper | 0.2 mg | 0.14 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.66 mg | 0.44 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 8.73 g | 5.82 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.7 g | 0.47 g |
| Omega-3 Fatty Acids | 0.043 g | 0.029 g |
| Polyunsaturated Fat | 0.37 g | 0.25 g |
| Omega-6 Fatty Acids | 0.33 g | 0.22 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.041 g | 0.027 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 5.47 g | 3.65 g |
| Omega-9 Fatty Acids | 0.69 g | 0.46 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 4.85 g | 3.23 g |
| Soluble Fiber | 1.08 g | 0.72 g |
| Insoluble Fiber | 3.74 g | 2.49 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 38.9 mg | 25.9 mg |
| Folate (B9) | 45.6 mcg | 30.4 mcg |
| Niacin (B3) | 1.25 mg | 0.83 mg |
| Vitamin A | 88.8 mcg RAE | 59.2 mcg RAE |
| Thiamin (B1) | 0.098 mg | 0.065 mg |
| Vitamin B6 | 0.49 mg | 0.33 mg |
| Riboflavin (B2) | 0.087 mg | 0.058 mg |
| Pantothenic Acid (B5) | 0.45 mg | 0.3 mg |
| Vitamin E | 0.46 mg | 0.31 mg |
| Vitamin K | 2.43 mcg | 1.62 mcg |
| Biotin (B7) | 0.13 mcg | 0.084 mcg |
| Beta-Carotene | 806 mcg | 537 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 20 mg | 13.3 mg |
| Leucine | 213 mg | 142 mg |
| Lysine | 129 mg | 86.2 mg |
| Polyphenols | 299 mg | 200 mg |
| Methionine | 38.8 mg | 25.9 mg |
| Oxalates | 11.5 mg | 7.7 mg |
| Threonine | 115 mg | 76.5 mg |
| Tryptophan | 35.8 mg | 23.9 mg |
| Valine | 171 mg | 114 mg |
| Flavonoids | 74.5 mg | 49.6 mg |
| Histidine | 158 mg | 106 mg |
| Lutein / Zeaxanthin | 0.18 mg | 0.12 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 144 mg | 96.1 mg |
| Purines | 28.5 mg | 19 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 134 mg | 89.2 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
