This is a plant-based version of the traditional Danish national dish consisting of crispy slices served with a creamy herb sauce. It is a hearty and comforting meal typically enjoyed during a lunch gathering or as a rustic evening dinner.
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 Smoked extra firm tofu (400 g)
- 3 tbsp Sunflower oil (41 g)
- 3 tbsp Vegan butter (41 g)
- 3 tbsp All purpose flour (24 g)
- 1.5 cups Unsweetened soy milk (355 g)
- 1 handful Parsley (25 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 886 g
- Weight gained in cooking: 64 g (water soaked up)
- Net weight (cooked): 950 g · 4 servings of about 238 g
Method
- Slice the smoked tofu into thin strips, about half a centimeter thick.
- Heat the sunflower oil in a large non-stick frying pan over medium-high heat.
- Place the tofu strips in the pan and fry until they are golden brown and crispy on both sides, then remove them from the pan and set aside on a plate lined with paper towels.
- In a small saucepan, melt the vegan butter over medium heat.
- Whisk the flour into the melted butter and cook for one minute, stirring constantly to form a smooth paste.
- Gradually pour in the soy milk, whisking continuously to ensure the sauce remains smooth and free of lumps.
- Let the sauce simmer gently for about five minutes until it thickens enough to coat the back of a spoon.
- Finely chop the fresh parsley and fold it into the sauce, then season with salt and black pepper to taste.
- Serve the crispy tofu slices alongside a generous pouring of the hot parsley sauce.
Nutrition
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Calories | 362 kcal | 153 kcal |
| Protein | 21.2 g | 8.94 g |
| Water | 175 mL | 73.7 mL |
| Sodium | 569 mg | 240 mg |
| Total Carbohydrates | 9.61 g | 4.05 g |
| Total Fat | 28.1 g | 11.8 g |
| Sugar | 0.93 g | 0.39 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0.3 g | 0.13 g |
Minerals
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Iron | 3.79 mg | 1.6 mg |
| Calcium | 466 mg | 196 mg |
| Magnesium | 86.6 mg | 36.5 mg |
| Potassium | 395 mg | 166 mg |
| Iodine | 3.55 mcg | 1.49 mcg |
| Phosphorus | 240 mg | 101 mg |
| Zinc | 1.97 mg | 0.83 mg |
| Chloride | 543 mg | 229 mg |
| Selenium | 24.1 mcg | 10.1 mcg |
| Copper | 0.52 mg | 0.22 mg |
| Fluoride | 0.12 mg | 0.052 mg |
| Manganese | 1.4 mg | 0.59 mg |
| Molybdenum | 3.13 mcg | 1.32 mcg |
| Chromium | 3.07 mcg | 1.29 mcg |
Fats
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.98 g | 1.67 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.51 g | 2.74 g |
| Omega-3 Fatty Acids | 0.86 g | 0.36 g |
| Polyunsaturated Fat | 13.5 g | 5.67 g |
| Omega-6 Fatty Acids | 12.6 g | 5.31 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.72 g | 0.3 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.19 g | 3.03 g |
Fibre
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Fiber | 2.31 g | 0.97 g |
| Soluble Fiber | 0.62 g | 0.26 g |
| Insoluble Fiber | 1.81 g | 0.76 g |
Vitamins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0.44 mcg | 0.19 mcg |
| Vitamin D | 0.71 mcg | 0.3 mcg |
| Vitamin C | 8.81 mg | 3.71 mg |
| Folate (B9) | 51.8 mcg | 21.8 mcg |
| Niacin (B3) | 0.93 mg | 0.39 mg |
| Vitamin A | 108 mcg RAE | 45.4 mcg RAE |
| Thiamin (B1) | 0.16 mg | 0.068 mg |
| Vitamin B6 | 0.11 mg | 0.046 mg |
| Riboflavin (B2) | 0.095 mg | 0.04 mg |
| Pantothenic Acid (B5) | 0.24 mg | 0.099 mg |
| Vitamin E | 6.34 mg | 2.67 mg |
| Vitamin K | 107 mcg | 44.9 mcg |
| Biotin (B7) | 3.48 mcg | 1.47 mcg |
| Beta-Carotene | 356 mcg | 150 mcg |
Others
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Choline | 47.7 mg | 20.1 mg |
| Leucine | 1,653 mg | 696 mg |
| Lysine | 1,157 mg | 487 mg |
| Polyphenols | 87.3 mg | 36.8 mg |
| Methionine | 253 mg | 107 mg |
| Oxalates | 132 mg | 55.6 mg |
| Threonine | 833 mg | 351 mg |
| Tryptophan | 249 mg | 105 mg |
| Valine | 1,095 mg | 461 mg |
| Flavonoids | 62 mg | 26.1 mg |
| Histidine | 519 mg | 218 mg |
| Lutein / Zeaxanthin | 0.45 mg | 0.19 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,099 mg | 463 mg |
| Purines | 92.1 mg | 38.8 mg |
Proteins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,040 mg | 438 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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