This hearty bowl combines crispy baked tofu with tender braised greens and wholesome grains for a satisfying plant-based meal. It is a popular dinner option for busy weeknights that balances textures and earthy flavors.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-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
- 450 g Extra-firm tofu (450 g)
- 2 tbsp Soy sauce (34 g)
- 3 tbsp Olive oil (41 g)
- 1.5 cups Quinoa (uncooked) (231 g)
- 1 large Collard greens (45 g)
- 3 cloves Garlic (15 g)
- 0.5 cup Tahini (130 g)
- 2 tbsp Lemon juice (30 g)
- 1 tbsp Maple syrup (20 g)
- 0.25 cup Water (59 g)
- Salt, to taste
- Ingredients in total: 1.05 kg
- Weight gained in cooking: 745 g (water soaked up)
- Net weight (cooked): 1.8 kg · 4 servings of about 450 g
Method
- Preheat your oven to 200 degrees Celsius.
- Press the tofu block to remove excess moisture, cut it into small cubes, and toss them on a baking sheet with soy sauce and 1 tablespoon of olive oil.
- Bake the tofu for 25 minutes, turning halfway through, until the edges are golden and firm.
- While the tofu bakes, rinse the quinoa under cold water, then boil it in 3 cups of water in a small pot for 15 minutes or until the water is absorbed and the grains are fluffy.
- Remove the tough stems from the collard greens and roughly chop the leaves.
- In a large frying pan over medium heat, sauté minced garlic in 1 tablespoon of olive oil for one minute, then add the greens with a splash of water and cook until tender, about 5 to 7 minutes.
- Whisk the tahini, lemon juice, maple syrup, and enough water to reach a pourable consistency in a small bowl to make the dressing.
- Assemble the bowls by dividing the cooked quinoa, sautéed greens, and baked tofu into four portions.
- Drizzle the tahini sauce generously over each bowl before serving warm.
Nutrition
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Calories | 686 kcal | 152 kcal |
| Protein | 34.4 g | 7.65 g |
| Water | 316 mL | 70.2 mL |
| Sodium | 511 mg | 114 mg |
| Total Carbohydrates | 54.4 g | 12.1 g |
| Total Fat | 41.2 g | 9.15 g |
| Sugar | 4.86 g | 1.08 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Iron | 9 mg | 2 mg |
| Calcium | 600 mg | 133 mg |
| Magnesium | 222 mg | 49.2 mg |
| Potassium | 724 mg | 161 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 694 mg | 154 mg |
| Zinc | 5.29 mg | 1.18 mg |
| Chloride | 451 mg | 100 mg |
| Selenium | 38.3 mcg | 8.51 mcg |
| Copper | 1.11 mg | 0.25 mg |
| Fluoride | 0.009 mg | 0.002 mg |
| Manganese | 3.05 mg | 0.68 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.014 mcg |
Fats
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 5.77 g | 1.28 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 17.1 g | 3.81 g |
| Omega-3 Fatty Acids | 0.73 g | 0.16 g |
| Polyunsaturated Fat | 12.9 g | 2.87 g |
| Omega-6 Fatty Acids | 12.2 g | 2.71 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.8 g | 0.18 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 14.9 g | 3.3 g |
Fibre
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Fiber | 9.03 g | 2.01 g |
| Soluble Fiber | 1.99 g | 0.44 g |
| Insoluble Fiber | 6.76 g | 1.5 g |
Vitamins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 9.18 mg | 2.04 mg |
| Folate (B9) | 158 mcg | 35.1 mcg |
| Niacin (B3) | 3.06 mg | 0.68 mg |
| Vitamin A | 27 mcg RAE | 6 mcg RAE |
| Thiamin (B1) | 0.74 mg | 0.16 mg |
| Vitamin B6 | 0.53 mg | 0.12 mg |
| Riboflavin (B2) | 0.47 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.93 mg | 0.21 mg |
| Vitamin E | 3.38 mg | 0.75 mg |
| Vitamin K | 55.7 mcg | 12.4 mcg |
| Biotin (B7) | 1.73 mcg | 0.38 mcg |
| Beta-Carotene | 303 mcg | 67.3 mcg |
Others
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Choline | 88.6 mg | 19.7 mg |
| Leucine | 1,822 mg | 405 mg |
| Lysine | 1,290 mg | 287 mg |
| Polyphenols | 415 mg | 92.1 mg |
| Methionine | 531 mg | 118 mg |
| Oxalates | 168 mg | 37.4 mg |
| Threonine | 978 mg | 217 mg |
| Tryptophan | 409 mg | 90.8 mg |
| Valine | 1,291 mg | 287 mg |
| Flavonoids | 81.3 mg | 18.1 mg |
| Histidine | 960 mg | 213 mg |
| Lutein / Zeaxanthin | 1.11 mg | 0.25 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,380 mg | 307 mg |
| Purines | 169 mg | 37.6 mg |
Proteins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,130 mg | 251 mg |
Additives
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 93.5 mg | 20.8 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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