Tofu bhurji is a popular Indian-style scramble made with crumbled tofu, aromatic spices, and fresh vegetables. It is a common breakfast or quick dinner dish often served with toasted bread or flatbread.
Vegan Vegetarian Pescetarian Gluten-Free 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
- 400 g Firm Tofu (400 g)
- 1 tbsp Vegetable oil (14 g)
- 0.5 tsp Cumin seeds (1.1 g)
- 1 medium Onion (150 g)
- 1 piece Green chili (15 g)
- 0.5 inch Ginger (7.5 g)
- 1 medium Tomato (150 g)
- 0.25 tsp Turmeric powder (0.6 g)
- 0.25 tsp Red Chilli Powder (0.6 g)
- Salt, to taste
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 766 g
- Weight lost in cooking: 316 g (mostly water boiling off)
- Net weight (cooked): 450 g · 2 servings of about 225 g
Method
- Drain the tofu well and crumble it with your fingers or a fork into small, bite-sized pieces.
- Finely dice the onion, finely chop the green chilli and tomato, and grate the ginger.
- Heat the vegetable oil in a heavy-based frying pan over medium heat.
- Add the cumin seeds and wait for them to crackle, which should take about 30 seconds.
- Add the chopped onion and sauté until it becomes soft and light golden brown.
- Stir in the green chilli and ginger, cooking for another minute until the raw smell fades.
- Add the tomato and cook for 3-4 minutes until it turns soft and pulpy.
- Stir in the turmeric powder, red chilli powder, and salt, mixing well to combine the spices.
- Add the crumbled tofu to the pan and toss gently to coat it thoroughly with the spice mixture.
- Cook for 5 minutes, stirring occasionally, until the tofu is heated through and has absorbed the flavors.
- Garnish with freshly chopped coriander leaves and serve hot.
Nutrition
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Calories | 405 kcal | 180 kcal |
| Protein | 36.8 g | 16.3 g |
| Water | 143 mL | 63.5 mL |
| Sodium | 43.2 mg | 19.2 mg |
| Total Carbohydrates | 18 g | 7.99 g |
| Total Fat | 24.7 g | 11 g |
| Sugar | 6.91 g | 3.07 g |
62 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 | 6.64 mg | 2.95 mg |
| Calcium | 742 mg | 330 mg |
| Magnesium | 136 mg | 60.4 mg |
| Potassium | 665 mg | 296 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 264 mg | 117 mg |
| Zinc | 3.55 mg | 1.58 mg |
| Chloride | 22.7 mg | 10.1 mg |
| Selenium | 37.9 mcg | 16.8 mcg |
| Copper | 0.57 mg | 0.25 mg |
| Fluoride | 0.015 mg | 0.007 mg |
| Manganese | 1.95 mg | 0.87 mg |
| Molybdenum | 0.033 mcg | 0.015 mcg |
| Chromium | 0.042 mcg | 0.018 mcg |
Fats
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.61 g | 1.6 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.18 g | 1.86 g |
| Omega-3 Fatty Acids | 0.82 g | 0.37 g |
| Polyunsaturated Fat | 8.58 g | 3.81 g |
| Omega-6 Fatty Acids | 7.75 g | 3.45 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.99 g | 0.44 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.13 g | 1.84 g |
Fibre
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Fiber | 6.78 g | 3.01 g |
| Soluble Fiber | 1.39 g | 0.62 g |
| Insoluble Fiber | 3.07 g | 1.36 g |
Vitamins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 30.7 mg | 13.7 mg |
| Folate (B9) | 66.8 mcg | 29.7 mcg |
| Niacin (B3) | 1.25 mg | 0.56 mg |
| Vitamin A | 85.7 mcg RAE | 38.1 mcg RAE |
| Thiamin (B1) | 0.24 mg | 0.11 mg |
| Vitamin B6 | 0.33 mg | 0.15 mg |
| Riboflavin (B2) | 0.19 mg | 0.083 mg |
| Pantothenic Acid (B5) | 0.47 mg | 0.21 mg |
| Vitamin E | 2.09 mg | 0.93 mg |
| Vitamin K | 52.7 mcg | 23.4 mcg |
| Biotin (B7) | 1.05 mcg | 0.47 mcg |
| Beta-Carotene | 989 mcg | 440 mcg |
Others
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Choline | 70.3 mg | 31.2 mg |
| Leucine | 2,824 mg | 1,255 mg |
| Lysine | 2,198 mg | 977 mg |
| Polyphenols | 418 mg | 186 mg |
| Methionine | 525 mg | 233 mg |
| Oxalates | 50.4 mg | 22.4 mg |
| Threonine | 1,377 mg | 612 mg |
| Tryptophan | 424 mg | 188 mg |
| Valine | 1,898 mg | 844 mg |
| Flavonoids | 212 mg | 94.4 mg |
| Histidine | 1,033 mg | 459 mg |
| Lutein / Zeaxanthin | 1.51 mg | 0.67 mg |
| Lycopene | 1.93 mg | 0.86 mg |
| Phenylalanine | 1,987 mg | 883 mg |
| Purines | 135 mg | 59.9 mg |
Proteins
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,782 mg | 792 mg |
Additives
| Nutrient | Per serving (225 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 185 mg | 82 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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