Vegetable consomme is a clear, refined broth made by simmering a variety of aromatic vegetables and herbs. It is a traditional base often enjoyed as a light starter or a comforting soup throughout the year.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very 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
- 1 tbsp Olive oil (14 g)
- 1 medium Onion (150 g)
- 1 medium Carrot (60 g)
- 1 piece Celery (40 g)
- 2 cloves Garlic (10 g)
- 1 l Water (1 kg)
- 1 leaf Bay Leaf (0.2 g)
- 5 pieces Black pepper (0.5 g)
- Salt, to taste
- Ingredients in total: 1.27 kg
- Weight lost in cooking: 374 g (mostly water boiling off)
- Net weight (cooked): 900 g · 4 servings of about 225 g
Method
- Roughly chop the onion, carrot, and celery into small pieces and mince the garlic.
- Heat the olive oil in a 2-litre pot over medium heat, then add the chopped vegetables and garlic, cooking for about 5 minutes until they soften.
- Pour the water into the pot and add the bay leaf and peppercorns.
- Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for 20 minutes to extract the flavours.
- Place a fine-mesh sieve over a large bowl and carefully strain the broth, discarding the solid vegetables.
- Season the hot consomme with salt to taste and serve immediately in clear bowls.
Nutrition
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Calories | 57 kcal | 25.3 kcal |
| Protein | 0.79 g | 0.35 g |
| Water | 214 mL | 95.3 mL |
| Sodium | 20.3 mg | 9.03 mg |
| Total Carbohydrates | 6.17 g | 2.74 g |
| Total Fat | 3.51 g | 1.56 g |
| Sugar | 2.44 g | 1.08 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Iron | 0.24 mg | 0.11 mg |
| Calcium | 23.1 mg | 10.3 mg |
| Magnesium | 7.55 mg | 3.36 mg |
| Potassium | 141 mg | 62.5 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 22.6 mg | 10 mg |
| Zinc | 0.15 mg | 0.065 mg |
| Chloride | 21.9 mg | 9.71 mg |
| Selenium | 0.61 mcg | 0.27 mcg |
| Copper | 0.035 mg | 0.016 mg |
| Fluoride | 0.005 mg | 0.002 mg |
| Manganese | 0.14 mg | 0.063 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.019 mcg |
Fats
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.48 g | 0.22 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.49 g | 1.11 g |
| Omega-3 Fatty Acids | 0.032 g | 0.014 g |
| Polyunsaturated Fat | 0.39 g | 0.17 g |
| Omega-6 Fatty Acids | 0.35 g | 0.16 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.028 g | 0.013 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.49 g | 1.11 g |
Fibre
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Fiber | 1.31 g | 0.58 g |
| Soluble Fiber | 0.29 g | 0.13 g |
| Insoluble Fiber | 1.05 g | 0.47 g |
Vitamins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 4.8 mg | 2.13 mg |
| Folate (B9) | 13.8 mcg | 6.12 mcg |
| Niacin (B3) | 0.24 mg | 0.11 mg |
| Vitamin A | 128 mcg RAE | 56.9 mcg RAE |
| Thiamin (B1) | 0.034 mg | 0.015 mg |
| Vitamin B6 | 0.11 mg | 0.047 mg |
| Riboflavin (B2) | 0.028 mg | 0.012 mg |
| Pantothenic Acid (B5) | 0.13 mg | 0.057 mg |
| Vitamin E | 0.63 mg | 0.28 mg |
| Vitamin K | 7.35 mcg | 3.27 mcg |
| Biotin (B7) | 0.84 mcg | 0.37 mcg |
| Beta-Carotene | 1,277 mcg | 568 mcg |
Others
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Choline | 4.81 mg | 2.14 mg |
| Leucine | 55.9 mg | 24.9 mg |
| Lysine | 41.7 mg | 18.6 mg |
| Polyphenols | 86.3 mg | 38.4 mg |
| Methionine | 11.4 mg | 5.05 mg |
| Oxalates | 11.2 mg | 4.98 mg |
| Threonine | 32.4 mg | 14.4 mg |
| Tryptophan | 10.3 mg | 4.56 mg |
| Valine | 42.5 mg | 18.9 mg |
| Flavonoids | 57.2 mg | 25.4 mg |
| Histidine | 46 mg | 20.4 mg |
| Lutein / Zeaxanthin | 0.054 mg | 0.024 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 35.6 mg | 15.8 mg |
| Purines | 7.13 mg | 3.17 mg |
Proteins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Isoleucine | 34.3 mg | 15.2 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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