These savory vegetable-based sausages are inspired by traditional Nordic street food. They are seasoned with aromatic spices and roasted to provide a hearty, satisfying texture, making them a perfect dinner option served in buns or alongside mashed root vegetables.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-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
- 8 pieces Carrot (480 g)
- 3 tbsp Olive oil (41 g)
- 2 tbsp Soy sauce (34 g)
- 1 tbsp Apple cider vinegar (15 g)
- 1 tsp Smoked paprika (2.2 g)
- 1 tsp Garlic powder (2.5 g)
- 1 tsp Onion powder (2.2 g)
- 0.5 tsp Mustard seeds (1.8 g)
- Salt, to taste
- Ingredients in total: 579 g
- Weight gained in cooking: 21 g (water soaked up)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Preheat your oven to 200 degrees Celsius.
- Peel the carrots and trim the ends so they are all uniform in length, ideally about the length of a sausage roll.
- Steam the carrots in a pot of boiling water for about 8 minutes until they are slightly tender but still hold their shape.
- In a small mixing bowl, whisk together the olive oil, soy sauce, vinegar, smoked paprika, garlic powder, onion powder, mustard seeds, and salt to create a marinade.
- Place the steamed carrots in a shallow baking dish and pour the marinade over them, turning each carrot to ensure they are evenly coated.
- Roast the carrots in the oven for 20 to 25 minutes, turning them halfway through, until they are browned and caramelized on the outside.
- Serve the warm sausages immediately, nestled in toasted buns with your favorite mustard and relish.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 153 kcal | 102 kcal |
| Protein | 2.11 g | 1.41 g |
| Water | 122 mL | 81.1 mL |
| Sodium | 570 mg | 380 mg |
| Total Carbohydrates | 13.3 g | 8.87 g |
| Total Fat | 10.7 g | 7.16 g |
| Sugar | 5.97 g | 3.98 g |
62 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 | 0.73 mg | 0.49 mg |
| Calcium | 47.5 mg | 31.7 mg |
| Magnesium | 22.5 mg | 15 mg |
| Potassium | 453 mg | 302 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 65.4 mg | 43.6 mg |
| Zinc | 0.44 mg | 0.29 mg |
| Chloride | 533 mg | 356 mg |
| Selenium | 0.93 mcg | 0.62 mcg |
| Copper | 0.083 mg | 0.055 mg |
| Fluoride | 0.047 mg | 0.032 mg |
| Manganese | 0.25 mg | 0.16 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 | 1.49 g | 0.99 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.53 g | 5.02 g |
| Omega-3 Fatty Acids | 0.088 g | 0.059 g |
| Polyunsaturated Fat | 1.19 g | 0.79 g |
| Omega-6 Fatty Acids | 1.1 g | 0.73 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.079 g | 0.053 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.5 g | 5 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 3.82 g | 2.55 g |
| Soluble Fiber | 1 g | 0.67 g |
| Insoluble Fiber | 2.84 g | 1.89 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.25 mg | 4.83 mg |
| Folate (B9) | 26.3 mcg | 17.5 mcg |
| Niacin (B3) | 1.4 mg | 0.93 mg |
| Vitamin A | 1,010 mcg RAE | 674 mcg RAE |
| Thiamin (B1) | 0.088 mg | 0.059 mg |
| Vitamin B6 | 0.2 mg | 0.14 mg |
| Riboflavin (B2) | 0.083 mg | 0.055 mg |
| Pantothenic Acid (B5) | 0.35 mg | 0.24 mg |
| Vitamin E | 2.51 mg | 1.68 mg |
| Vitamin K | 22.5 mcg | 15 mcg |
| Biotin (B7) | 3.6 mcg | 2.4 mcg |
| Beta-Carotene | 10,060 mcg | 6,707 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 12.2 mg | 8.15 mg |
| Leucine | 159 mg | 106 mg |
| Lysine | 129 mg | 85.7 mg |
| Polyphenols | 102 mg | 68.2 mg |
| Methionine | 31.1 mg | 20.7 mg |
| Oxalates | 43.8 mg | 29.2 mg |
| Threonine | 89.5 mg | 59.6 mg |
| Tryptophan | 26.1 mg | 17.4 mg |
| Valine | 115 mg | 76.4 mg |
| Flavonoids | 14.9 mg | 9.96 mg |
| Histidine | 91.3 mg | 60.8 mg |
| Lutein / Zeaxanthin | 0.32 mg | 0.21 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 107 mg | 71.4 mg |
| Purines | 16.7 mg | 11.1 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 95.6 mg | 63.7 mg |
Additives
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 93.5 mg | 62.4 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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