This is a plant-based version of the traditional Brazilian black bean stew simmered with root vegetables and hearty greens. It is commonly served during casual weekend lunches with steamed rice and orange slices.
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
- 2 tbsp Olive oil (27 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 tsp Smoked paprika (2.2 g)
- 3 cups Black beans (canned and drained) (674 g)
- 1 large Sweet potato (300 g)
- 2 cups Vegetable broth (483 g)
- 2 cups Kale (142 g)
- Sea salt, to taste
- Black pepper, to taste
- Ingredients in total: 1.79 kg
- Weight lost in cooking: 393 g (mostly water boiling off)
- Net weight (cooked): 1.4 kg · 4 servings of about 350 g
Method
- Heat the olive oil in a large heavy-based pot over medium heat.
- Add the diced onion and cook for 5 to 7 minutes until it becomes soft and translucent.
- Stir in the minced garlic and smoked paprika, cooking for 1 minute until fragrant.
- Add the cubed sweet potato and stir to coat the pieces in the onion mixture.
- Pour in the vegetable broth and bring the liquid to a gentle boil.
- Reduce the heat to low, cover the pot with a lid, and simmer for 15 minutes or until the sweet potato is tender.
- Stir in the drained black beans and cook uncovered for another 10 minutes to allow the sauce to thicken slightly.
- Fold in the chopped kale and cook for 2 to 3 minutes until the leaves are bright green and wilted.
- Season with salt and black pepper to taste, then serve warm over steamed rice.
Nutrition
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Calories | 324 kcal | 92.5 kcal |
| Protein | 13.5 g | 3.85 g |
| Water | 266 mL | 76 mL |
| Sodium | 884 mg | 253 mg |
| Total Carbohydrates | 58.1 g | 16.6 g |
| Total Fat | 8.29 g | 2.37 g |
| Sugar | 6.35 g | 1.82 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Iron | 5.41 mg | 1.54 mg |
| Calcium | 148 mg | 42.2 mg |
| Magnesium | 153 mg | 43.7 mg |
| Potassium | 1,202 mg | 343 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 340 mg | 97.3 mg |
| Zinc | 2.4 mg | 0.69 mg |
| Chloride | 1,150 mg | 328 mg |
| Selenium | 7.04 mcg | 2.01 mcg |
| Copper | 0.59 mg | 0.17 mg |
| Fluoride | 0.043 mg | 0.012 mg |
| Manganese | 1.2 mg | 0.34 mg |
| Molybdenum | 0.6 mcg | 0.17 mcg |
| Chromium | 0.31 mcg | 0.087 mcg |
Fats
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.16 g | 0.33 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.15 g | 1.47 g |
| Omega-3 Fatty Acids | 0.19 g | 0.055 g |
| Polyunsaturated Fat | 1.21 g | 0.35 g |
| Omega-6 Fatty Acids | 1.02 g | 0.29 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.21 g | 0.059 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.02 g | 1.43 g |
Fibre
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Fiber | 16.5 g | 4.71 g |
| Soluble Fiber | 3.06 g | 0.87 g |
| Insoluble Fiber | 14.7 g | 4.19 g |
Vitamins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 48.9 mg | 14 mg |
| Folate (B9) | 296 mcg | 84.5 mcg |
| Niacin (B3) | 1.92 mg | 0.55 mg |
| Vitamin A | 636 mcg RAE | 182 mcg RAE |
| Thiamin (B1) | 0.39 mg | 0.11 mg |
| Vitamin B6 | 0.59 mg | 0.17 mg |
| Riboflavin (B2) | 0.29 mg | 0.082 mg |
| Pantothenic Acid (B5) | 1.11 mg | 0.32 mg |
| Vitamin E | 2.29 mg | 0.65 mg |
| Vitamin K | 260 mcg | 74.2 mcg |
| Biotin (B7) | 2.38 mcg | 0.68 mcg |
| Beta-Carotene | 10,615 mcg | 3,033 mcg |
Others
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Choline | 81.3 mg | 23.2 mg |
| Leucine | 1,449 mg | 414 mg |
| Lysine | 1,210 mg | 346 mg |
| Polyphenols | 1,286 mg | 367 mg |
| Methionine | 239 mg | 68.3 mg |
| Oxalates | 69.7 mg | 19.9 mg |
| Threonine | 732 mg | 209 mg |
| Tryptophan | 219 mg | 62.6 mg |
| Valine | 967 mg | 276 mg |
| Flavonoids | 242 mg | 69.1 mg |
| Histidine | 585 mg | 167 mg |
| Lutein / Zeaxanthin | 2.61 mg | 0.75 mg |
| Lycopene | 0.06 mg | 0.017 mg |
| Phenylalanine | 984 mg | 281 mg |
| Purines | 137 mg | 39 mg |
Proteins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Isoleucine | 856 mg | 244 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.
