This is a plant-based adaptation of the classic French stew featuring earthy mushrooms and a rich, deep red wine reduction. It is a hearty meal typically served as a lunch dish accompanied by crusty bread or mashed potatoes.
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)
- 800 g Cremini mushroom (800 g)
- 3 medium Carrot (180 g)
- 1 large Onion (250 g)
- 4 cloves Garlic (20 g)
- 2 tbsp Tomato paste (33 g)
- 2 cups Dry red wine (468 g)
- 2 cups Vegetable stock (473 g)
- 3 leaves Thyme (0.2 g)
- 2 pieces Bay leaves (0.4 g)
- 1 cup Pearl onions (142 g)
- Salt, to taste
- Black pepper, to taste
- 0.5 cup Parsley (30 g)
- Ingredients in total: 2.42 kg
- Weight lost in cooking: 823 g (mostly water boiling off)
- Net weight (cooked): 1.6 kg · 4 servings of about 400 g
Method
- Heat the olive oil in a heavy-based 3-litre pot over medium-high heat.
- Add the sliced cremini mushrooms and cook until they have browned deeply and released their liquid, about 8 minutes.
- Stir in the chopped carrots and onion, cooking for another 5 minutes until the vegetables begin to soften.
- Add the minced garlic and tomato paste, stirring constantly for 1 minute until fragrant.
- Pour in the red wine and scrape the bottom of the pot to release any browned bits, then simmer for 5 minutes to reduce the liquid.
- Add the vegetable stock, thyme, and bay leaves, then cover the pot and simmer on low heat for 30 minutes.
- Stir in the pearl onions and continue cooking, partially covered, for another 15 minutes until the sauce has thickened and the pearl onions are tender.
- Season with salt and black pepper to taste, remove the herb sprigs and bay leaves, and garnish with fresh parsley before serving.
Nutrition
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Calories | 285 kcal | 71.2 kcal |
| Protein | 7.77 g | 1.94 g |
| Water | 340 mL | 84.9 mL |
| Sodium | 475 mg | 119 mg |
| Total Carbohydrates | 28.1 g | 7.02 g |
| Total Fat | 7.44 g | 1.86 g |
| Sugar | 11.3 g | 2.82 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Iron | 3 mg | 0.75 mg |
| Calcium | 85.7 mg | 21.4 mg |
| Magnesium | 64 mg | 16 mg |
| Potassium | 1,293 mg | 323 mg |
| Iodine | 0.59 mcg | 0.15 mcg |
| Phosphorus | 336 mg | 83.9 mg |
| Zinc | 1.72 mg | 0.43 mg |
| Chloride | 217 mg | 54.3 mg |
| Selenium | 20.9 mcg | 5.22 mcg |
| Copper | 0.78 mg | 0.2 mg |
| Fluoride | 0.27 mg | 0.068 mg |
| Manganese | 0.73 mg | 0.18 mg |
| Molybdenum | 0.59 mcg | 0.15 mcg |
| Chromium | 0.68 mcg | 0.17 mcg |
Fats
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.02 g | 0.25 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.02 g | 1.26 g |
| Omega-3 Fatty Acids | 0.077 g | 0.019 g |
| Polyunsaturated Fat | 0.91 g | 0.23 g |
| Omega-6 Fatty Acids | 0.83 g | 0.21 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.087 g | 0.022 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5 g | 1.25 g |
Fibre
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Fiber | 5.76 g | 1.44 g |
| Soluble Fiber | 1.7 g | 0.43 g |
| Insoluble Fiber | 4.95 g | 1.24 g |
Vitamins
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 1 mcg | 0.25 mcg |
| Vitamin C | 28 mg | 6.99 mg |
| Folate (B9) | 77.4 mcg | 19.3 mcg |
| Niacin (B3) | 8.78 mg | 2.2 mg |
| Vitamin A | 417 mcg RAE | 104 mcg RAE |
| Thiamin (B1) | 0.29 mg | 0.074 mg |
| Vitamin B6 | 0.57 mg | 0.14 mg |
| Riboflavin (B2) | 0.93 mg | 0.23 mg |
| Pantothenic Acid (B5) | 3.46 mg | 0.87 mg |
| Vitamin E | 1.92 mg | 0.48 mg |
| Vitamin K | 135 mcg | 33.7 mcg |
| Biotin (B7) | 12.3 mcg | 3.06 mcg |
| Beta-Carotene | 4,321 mcg | 1,080 mcg |
Others
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Choline | 59.8 mg | 15 mg |
| Leucine | 495 mg | 124 mg |
| Lysine | 353 mg | 88.2 mg |
| Polyphenols | 730 mg | 182 mg |
| Methionine | 124 mg | 30.9 mg |
| Oxalates | 157 mg | 39.2 mg |
| Threonine | 355 mg | 88.7 mg |
| Tryptophan | 112 mg | 27.9 mg |
| Valine | 408 mg | 102 mg |
| Flavonoids | 284 mg | 71 mg |
| Histidine | 334 mg | 83.5 mg |
| Lutein / Zeaxanthin | 0.63 mg | 0.16 mg |
| Lycopene | 3.72 mg | 0.93 mg |
| Phenylalanine | 378 mg | 94.4 mg |
| Purines | 198 mg | 49.4 mg |
Proteins
| Nutrient | Per serving (400 g) | Per 100 g |
|---|---|---|
| Isoleucine | 322 mg | 80.6 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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