Vegetable consomme is a crystal-clear, intensely flavored soup made by simmering fresh vegetables and aromatics until their essence is extracted. It is a refined classic often served as an elegant starter during formal dinners or light lunches.
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 medium Onion (300 g)
- 2 medium Carrot (120 g)
- 2 pieces Celery (80 g)
- 1 piece Leek (150 g)
- 3 cloves Garlic (15 g)
- 1.5 l Water (1.5 kg)
- 1 tsp Black pepper (2.5 g)
- 1 leaf Bay Leaf (0.2 g)
- Salt, to taste
- Ingredients in total: 2.17 kg
- Weight lost in cooking: 1.37 kg (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Roughly chop the onions, carrots, celery, and leek into large, uniform chunks.
- Place the vegetables into a large 3-litre pot along with the garlic cloves, peppercorns, and bay leaf.
- Pour the water over the vegetables, ensuring they are completely submerged.
- Bring the liquid to a gentle boil over medium-high heat, then immediately reduce the heat to low.
- Simmer the mixture uncovered for 45 minutes, occasionally skimming off any foam that rises to the surface to keep the broth clear.
- Carefully strain the liquid through a fine-mesh sieve into a clean bowl, pressing gently on the solids once to extract extra flavor but avoiding crushing them, which would make the broth cloudy.
- Return the strained broth to the pot, add salt to taste, and serve warm in bowls as a clear, refined starter.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 75.7 kcal | 37.8 kcal |
| Protein | 2.11 g | 1.05 g |
| Water | 179 mL | 89.7 mL |
| Sodium | 48 mg | 24 mg |
| Total Carbohydrates | 17.5 g | 8.73 g |
| Total Fat | 0.33 g | 0.17 g |
| Sugar | 6.32 g | 3.16 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 1.22 mg | 0.61 mg |
| Calcium | 67.2 mg | 33.6 mg |
| Magnesium | 25.9 mg | 12.9 mg |
| Potassium | 348 mg | 174 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 56.9 mg | 28.5 mg |
| Zinc | 0.42 mg | 0.21 mg |
| Chloride | 43.7 mg | 21.9 mg |
| Selenium | 1.42 mcg | 0.71 mcg |
| Copper | 0.12 mg | 0.058 mg |
| Fluoride | 0.01 mg | 0.005 mg |
| Manganese | 0.48 mg | 0.24 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.032 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.034 g | 0.017 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.024 g | 0.012 g |
| Omega-3 Fatty Acids | 0.031 g | 0.016 g |
| Polyunsaturated Fat | 0.08 g | 0.04 g |
| Omega-6 Fatty Acids | 0.048 g | 0.024 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.015 g | 0.008 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.012 g | 0.006 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 3.36 g | 1.68 g |
| Soluble Fiber | 0.72 g | 0.36 g |
| Insoluble Fiber | 2.61 g | 1.31 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 13.8 mg | 6.88 mg |
| Folate (B9) | 51.5 mcg | 25.7 mcg |
| Niacin (B3) | 0.63 mg | 0.32 mg |
| Vitamin A | 287 mcg RAE | 144 mcg RAE |
| Thiamin (B1) | 0.089 mg | 0.045 mg |
| Vitamin B6 | 0.28 mg | 0.14 mg |
| Riboflavin (B2) | 0.066 mg | 0.033 mg |
| Pantothenic Acid (B5) | 0.31 mg | 0.15 mg |
| Vitamin E | 0.62 mg | 0.31 mg |
| Vitamin K | 28.8 mcg | 14.4 mcg |
| Biotin (B7) | 1.86 mcg | 0.93 mcg |
| Beta-Carotene | 2,919 mcg | 1,459 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 14.7 mg | 7.35 mg |
| Leucine | 138 mg | 69.2 mg |
| Lysine | 106 mg | 52.8 mg |
| Polyphenols | 209 mg | 105 mg |
| Methionine | 27.5 mg | 13.7 mg |
| Oxalates | 26.5 mg | 13.2 mg |
| Threonine | 85.2 mg | 42.6 mg |
| Tryptophan | 26.5 mg | 13.3 mg |
| Valine | 109 mg | 54.5 mg |
| Flavonoids | 126 mg | 63 mg |
| Histidine | 105 mg | 52.4 mg |
| Lutein / Zeaxanthin | 0.81 mg | 0.41 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 96.7 mg | 48.4 mg |
| Purines | 19.7 mg | 9.86 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 87.6 mg | 43.8 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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