This plant-based take on the classic French braised dish features earthy mushrooms and root vegetables simmered in a rich, dark sauce. It is a hearty and comforting meal traditionally enjoyed during autumn and winter dinners.
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 cup Pearl onions (142 g)
- 500 g Cremini mushroom (500 g)
- 2 medium Carrot (120 g)
- 3 cloves Garlic (15 g)
- 1 tbsp Tomato paste (16 g)
- 1 tsp Dried thyme (1.2 g)
- 2 cups Red wine (468 g)
- 1 cup Vegetable broth (241 g)
- Black pepper, to taste
- Sea salt, to taste
- 1 handful Parsley (25 g)
- Ingredients in total: 1.56 kg
- Weight lost in cooking: 156 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 peeled pearl onions and sauté until they begin to brown lightly, then remove them from the pot and set aside.
- Add the mushrooms and sliced carrots to the same pot, cooking over medium-high heat until the mushrooms release their liquid and turn golden brown.
- Stir in the minced garlic, tomato paste, and dried thyme, cooking for one minute until the mixture is fragrant.
- Pour in the red wine, scraping the bottom of the pot with a wooden spoon to release any browned bits, and simmer until the liquid reduces by half.
- Add the vegetable broth and return the pearl onions to the pot, then reduce the heat to low, cover, and simmer for 30 minutes until the vegetables are tender.
- Season the stew with sea salt and black pepper to your preference.
- Serve hot in shallow bowls, garnished with freshly chopped parsley.
Nutrition
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Calories | 229 kcal | 65.4 kcal |
| Protein | 4.69 g | 1.34 g |
| Water | 304 mL | 87 mL |
| Sodium | 252 mg | 72 mg |
| Total Carbohydrates | 16.6 g | 4.75 g |
| Total Fat | 7.19 g | 2.06 g |
| Sugar | 6.21 g | 1.77 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 | 2.55 mg | 0.73 mg |
| Calcium | 59.5 mg | 17 mg |
| Magnesium | 44.3 mg | 12.6 mg |
| Potassium | 839 mg | 240 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 211 mg | 60.3 mg |
| Zinc | 1.11 mg | 0.32 mg |
| Chloride | 303 mg | 86.5 mg |
| Selenium | 12.8 mcg | 3.67 mcg |
| Copper | 0.51 mg | 0.14 mg |
| Fluoride | 0.14 mg | 0.04 mg |
| Manganese | 0.43 mg | 0.12 mg |
| Molybdenum | 0.3 mcg | 0.086 mcg |
| Chromium | 0.18 mcg | 0.053 mcg |
Fats
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.99 g | 0.28 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5 g | 1.43 g |
| Omega-3 Fatty Acids | 0.072 g | 0.021 g |
| Polyunsaturated Fat | 0.85 g | 0.24 g |
| Omega-6 Fatty Acids | 0.78 g | 0.22 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.071 g | 0.02 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.98 g | 1.42 g |
Fibre
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Fiber | 3.38 g | 0.97 g |
| Soluble Fiber | 1 g | 0.28 g |
| Insoluble Fiber | 3.01 g | 0.86 g |
Vitamins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.63 mcg | 0.18 mcg |
| Vitamin C | 18.2 mg | 5.2 mg |
| Folate (B9) | 46.2 mcg | 13.2 mcg |
| Niacin (B3) | 5.49 mg | 1.57 mg |
| Vitamin A | 286 mcg RAE | 81.7 mcg RAE |
| Thiamin (B1) | 0.18 mg | 0.053 mg |
| Vitamin B6 | 0.35 mg | 0.1 mg |
| Riboflavin (B2) | 0.57 mg | 0.16 mg |
| Pantothenic Acid (B5) | 2.17 mg | 0.62 mg |
| Vitamin E | 1.73 mg | 0.49 mg |
| Vitamin K | 117 mcg | 33.6 mcg |
| Biotin (B7) | 7.36 mcg | 2.1 mcg |
| Beta-Carotene | 2,954 mcg | 844 mcg |
Others
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Choline | 34.7 mg | 9.9 mg |
| Leucine | 316 mg | 90.2 mg |
| Lysine | 229 mg | 65.6 mg |
| Polyphenols | 503 mg | 144 mg |
| Methionine | 77.1 mg | 22 mg |
| Oxalates | 126 mg | 35.9 mg |
| Threonine | 223 mg | 63.8 mg |
| Tryptophan | 71 mg | 20.3 mg |
| Valine | 259 mg | 74.1 mg |
| Flavonoids | 114 mg | 32.6 mg |
| Histidine | 186 mg | 53.1 mg |
| Lutein / Zeaxanthin | 0.54 mg | 0.15 mg |
| Lycopene | 1.86 mg | 0.53 mg |
| Phenylalanine | 242 mg | 69.2 mg |
| Purines | 110 mg | 31.3 mg |
Proteins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Isoleucine | 206 mg | 58.7 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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