I love a good curry and today we're going to check out a pumpkin curry on BBC Food and see if it's up to snuff on the nutritional front. Here's the recipe:
Let's pop the ingredients into https://www.veebe.app/, set portions to 4 and see what we get:
The ingredients have matched correctly. Note that yellow curry paste matches with multiple ingredients. That's because it is a product rather than a fundamental ingredient and therefore there is no foundation food in the USDA database. To get the full nutrition info that we want we have to convert it into a set of foundation foods. These are determined by a reference vegan yellow curry paste recipe (https://pinchofyum.com/easy-homemade-yellow-curry-paste).
To get the nutritional content as close as possible to Veebe, you could follow the reference recipe but you can substitute store bought vegan yellow curry paste too and it won't make a huge difference.
Let's take a look at the macros:
This looks like a bit of a small portion for dinner - let's split it 3 ways instead of 4:
That's probably a more suitable portion size for most. We're getting a decent amount of protein here and it's quite low in fat (including saturated fat at 4g, 17% RDA).
How about the micros? Let's look at vitamins first:
These are looking pretty healthy. Niacin is a tad low and Vitamin D is always troublesome (be sure to get plenty of sunlight) but the others look good including Vitamin B12.
What about minerals?
These look good as well for those where we have data. Some are reported as
(no data) - that's because for at least one ingredient, the USDA DB is missing nutrient data. I'm looking at changing this to still report the total of the other ingredients to give a more complete picture.
In conclusion, this is another great recipe showing that vegan food can be delicious and nutritious!