Mooli Bhurji is a simple, rustic North Indian stir-fry made from grated white radish and its fresh leaves. It is commonly enjoyed as a light lunch or dinner accompaniment, served hot with soft flatbreads.
Vegan Vegetarian 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
- 3 medium Radish (60 g)
- Salt, to taste
- 2 tbsp Mustard oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 2 pieces Green chili (20 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 1 handful Fresh Coriander (25 g)
- Ingredients in total: 137 g
- Weight gained in cooking: 463 g (water soaked up)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Wash the radishes and their greens thoroughly, then peel and grate the radishes and finely chop the tender leaves.
- Place the grated radish in a bowl, sprinkle with a little salt, let it sit for 10 minutes, then squeeze firmly with your hands to remove the excess bitter water.
- Heat the mustard oil in a heavy-based pan over medium heat until it begins to shimmer and a light smoke appears.
- Add the cumin seeds and wait for them to crackle, then add the green chillies and cook for 30 seconds.
- Add the squeezed grated radish and the chopped leaves to the pan, stirring well to combine.
- Stir in the turmeric and red chilli powder, lower the heat, and cover the pan for 5 to 7 minutes until the radish is tender but still has a slight crunch.
- Remove the lid, turn the heat to medium-high, and stir-fry for another 2 to 3 minutes until any remaining moisture evaporates and the edges of the radish start to brown slightly.
- Taste and adjust the salt if necessary, then garnish with fresh coriander leaves before serving.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 69.8 kcal | 46.5 kcal |
| Protein | 0.49 g | 0.33 g |
| Water | 140 mL | 93.6 mL |
| Sodium | 18.1 mg | 12 mg |
| Total Carbohydrates | 1.81 g | 1.2 g |
| Total Fat | 7.04 g | 4.69 g |
| Sugar | 0.63 g | 0.42 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 0.75 mg | 0.5 mg |
| Calcium | 15.3 mg | 10.2 mg |
| Magnesium | 7.34 mg | 4.89 mg |
| Potassium | 107 mg | 71.3 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 11.7 mg | 7.79 mg |
| Zinc | 0.14 mg | 0.092 mg |
| Chloride | 0.15 mg | 0.1 mg |
| Selenium | 0.24 mcg | 0.16 mcg |
| Copper | 0.037 mg | 0.024 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.097 mg | 0.065 mg |
| Molybdenum | 0.033 mcg | 0.022 mcg |
| Chromium | 0.042 mcg | 0.028 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.82 g | 0.54 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.05 g | 2.7 g |
| Omega-3 Fatty Acids | 0.23 g | 0.15 g |
| Polyunsaturated Fat | 1.49 g | 1 g |
| Omega-6 Fatty Acids | 1.27 g | 0.84 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.55 g | 0.37 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.71 g | 1.14 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 0.71 g | 0.48 g |
| Soluble Fiber | 0.13 g | 0.088 g |
| Insoluble Fiber | 0.56 g | 0.37 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 11.3 mg | 7.5 mg |
| Folate (B9) | 9.24 mcg | 6.16 mcg |
| Niacin (B3) | 0.22 mg | 0.15 mg |
| Vitamin A | 26.9 mcg RAE | 17.9 mcg RAE |
| Thiamin (B1) | 0.013 mg | 0.009 mg |
| Vitamin B6 | 0.049 mg | 0.033 mg |
| Riboflavin (B2) | 0.023 mg | 0.015 mg |
| Pantothenic Acid (B5) | 0.08 mg | 0.054 mg |
| Vitamin E | 1.91 mg | 1.28 mg |
| Vitamin K | 20.4 mcg | 13.6 mcg |
| Biotin (B7) | 0 mcg | 0 mcg |
| Beta-Carotene | 310 mcg | 207 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 2.86 mg | 1.91 mg |
| Leucine | 37.9 mg | 25.3 mg |
| Lysine | 29.4 mg | 19.6 mg |
| Polyphenols | 81.3 mg | 54.2 mg |
| Methionine | 7.93 mg | 5.29 mg |
| Oxalates | 5.94 mg | 3.96 mg |
| Threonine | 23 mg | 15.4 mg |
| Tryptophan | 6.47 mg | 4.31 mg |
| Valine | 28.9 mg | 19.3 mg |
| Flavonoids | 12.2 mg | 8.12 mg |
| Histidine | 20.5 mg | 13.7 mg |
| Lutein / Zeaxanthin | 0.58 mg | 0.38 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 27.7 mg | 18.5 mg |
| Purines | 4.66 mg | 3.11 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 24.9 mg | 16.6 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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