Vegetable tagine is a fragrant North African stew slow-cooked with a blend of aromatic spices and seasonal vegetables. It is a hearty, comforting dish often served during family gatherings, traditionally accompanied by steamed couscous.
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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 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 1 tsp Cumin powder (2.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Cinnamon powder (1.2 g)
- 2 medium Carrot (120 g)
- 1 medium Zucchini (200 g)
- 1.5 cups Chickpeas (canned and drained) (302 g)
- 1.5 cups Tomato (337 g)
- 1 cup Vegetable broth (241 g)
- Salt, to taste
- 0.5 handful Fresh Coriander (7.5 g)
- Ingredients in total: 1.42 kg
- Weight lost in cooking: 220 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Heat the olive oil in a large, heavy-based pot over medium heat.
- Add the finely chopped onion and sauté for about 5 minutes until it is soft and translucent.
- Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
- Add the cumin, coriander, and cinnamon, stirring constantly for 30 seconds to toast the spices without burning them.
- Toss in the sliced carrots and zucchini, stirring to coat the vegetables thoroughly in the spiced oil.
- Pour in the chopped tomatoes, chickpeas, and vegetable broth, then bring the mixture to a gentle boil.
- Reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 25 minutes until the vegetables are tender.
- Remove the lid, season with salt to taste, and cook for another 5 minutes if you prefer a thicker sauce.
- Garnish with a handful of fresh coriander leaves before serving over warm couscous.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 232 kcal | 77.5 kcal |
| Protein | 7.97 g | 2.66 g |
| Water | 247 mL | 82.5 mL |
| Sodium | 433 mg | 144 mg |
| Total Carbohydrates | 32.7 g | 10.9 g |
| Total Fat | 9.37 g | 3.12 g |
| Sugar | 10.5 g | 3.5 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 3.23 mg | 1.08 mg |
| Calcium | 101 mg | 33.5 mg |
| Magnesium | 62.7 mg | 20.9 mg |
| Potassium | 772 mg | 257 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 196 mg | 65.3 mg |
| Zinc | 1.4 mg | 0.47 mg |
| Chloride | 514 mg | 171 mg |
| Selenium | 3.93 mcg | 1.31 mcg |
| Copper | 0.44 mg | 0.15 mg |
| Fluoride | 0.077 mg | 0.026 mg |
| Manganese | 1.25 mg | 0.42 mg |
| Molybdenum | 0.3 mcg | 0.1 mcg |
| Chromium | 0.18 mcg | 0.061 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.2 g | 0.4 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.29 g | 1.76 g |
| Omega-3 Fatty Acids | 0.13 g | 0.043 g |
| Polyunsaturated Fat | 1.29 g | 0.43 g |
| Omega-6 Fatty Acids | 1.16 g | 0.39 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.039 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.26 g | 1.75 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 9.05 g | 3.02 g |
| Soluble Fiber | 2.02 g | 0.67 g |
| Insoluble Fiber | 6.9 g | 2.3 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 28.4 mg | 9.45 mg |
| Folate (B9) | 170 mcg | 56.7 mcg |
| Niacin (B3) | 1.64 mg | 0.55 mg |
| Vitamin A | 304 mcg RAE | 101 mcg RAE |
| Thiamin (B1) | 0.2 mg | 0.067 mg |
| Vitamin B6 | 0.42 mg | 0.14 mg |
| Riboflavin (B2) | 0.15 mg | 0.051 mg |
| Pantothenic Acid (B5) | 0.6 mg | 0.2 mg |
| Vitamin E | 2.09 mg | 0.7 mg |
| Vitamin K | 26.8 mcg | 8.92 mcg |
| Biotin (B7) | 3.2 mcg | 1.07 mcg |
| Beta-Carotene | 3,121 mcg | 1,040 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 51.5 mg | 17.2 mg |
| Leucine | 611 mg | 204 mg |
| Lysine | 524 mg | 175 mg |
| Polyphenols | 390 mg | 130 mg |
| Methionine | 127 mg | 42.3 mg |
| Oxalates | 50.6 mg | 16.9 mg |
| Threonine | 356 mg | 119 mg |
| Tryptophan | 118 mg | 39.4 mg |
| Valine | 459 mg | 153 mg |
| Flavonoids | 110 mg | 36.6 mg |
| Histidine | 297 mg | 98.9 mg |
| Lutein / Zeaxanthin | 0.71 mg | 0.24 mg |
| Lycopene | 2.2 mg | 0.73 mg |
| Phenylalanine | 484 mg | 161 mg |
| Purines | 62.9 mg | 21 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 412 mg | 137 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 207 mg | 69.1 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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