Dari dapur Ely
Avocado Toast Two Ways with Tofu Spread
Two toasts on one plate: dark whole grain bread spread with a creamy, lemony tofu spread, one topped with a fan of sliced avocado and the other with herby smashed avocado and cherry tomatoes. Both are finished with microgreens and white and black sesame.
ElyLabel
Resep ini tidak mengandung bahan kacang tanah atau kacang pohon; periksa label produk Anda untuk kemungkinan jejak.
High fat45% of calories from fat
Cara kami melabeli lemak
45% of this recipe's calories come from fat, counting 4 kcal per gram of carbohydrate and protein and 9 per gram of fat. On our scale under 10% of calories from fat is low fat, 10% to under 20% medium, 20% or more high.
Why we suggest less fat, with what the doctors say and where they say it: low-fat plant based diet and calorie density.
Bahan
Untuk 2 porsi.
Centang bahan satu per satu saat memasak. Nilai gizi di bawah tetap per porsi.
Cara membuat
Make the tofu spread: crumble the firm tofu into a small food processor or blender cup with 1 tbsp (15 ml) of the lemon juice, the nutritional yeast, the garlic, 1/4 tsp (1.5 ml) of the salt and the water. Pulse until creamy but still slightly textured, scraping down the sides.
5 menit
Toast the bread slices in a dry grill pan or toaster until crisp with dark grill marks, about 2 minutes per side.
4 menit
Halve the cherry tomatoes. Thinly slice one avocado. In a bowl, mash the second avocado with the remaining 1 tbsp (15 ml) lemon juice, the parsley, the remaining 1/4 tsp (1.5 ml) salt and the black pepper, leaving it chunky.
5 menit
Spread the tofu spread generously over all four toasts. Fan the sliced avocado over two toasts. Pile the smashed avocado on the other two and press the tomato halves on top.
2 menit
Top every toast with microgreens and sprinkle with the white and black sesame seeds. Serve right away, one of each kind per plate.
1 menit
Tips
- Choose a dense whole grain or rye bread without added oil; it holds the toppings without getting soggy.
- Squeeze a little lemon over the sliced avocado if you are not serving immediately, so it stays green.
- The tofu spread keeps 4 days in the fridge and is great on sandwiches too.
Catatan
From Ely's kitchen in Sochi, Russia (December 2025).
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Informasi Nilai Gizi
Per serving, estimated from USDA data, Japan MEXT 2023 and product labels for the ingredients above. % Daily Value is for an adult, US FDA values.
Partial estimate: real data for 77% of the recipe's weight; the rest is listed but not counted, or estimated.
- Karbohidrat39%62 g
- Protein16%25 g
- Lemak45%32 g
| Zat gizi | Per porsi | % NH |
|---|---|---|
| Kalori | 592 kcal | |
| Protein | 25 g | 50% |
| Lemak | 32 g | 41% |
| Karbohidrat | 62 g | 23% |
| Serat | 18 g | 64% |
| Lemak jenuh | 5.1 g | 25% |
| Natrium | 988 mg | 43% |
| Kalium | 1,214 mg | 26% |
| Kalsium | 585 mg | 45% |
| Zat besi | 4.7 mg | 26% |
| Magnesium | 137 mg | 33% |
| Seng | 3.5 mg | 32% |
| Vitamin C | 30 mg | 34% |
| Folat (DFE) | 186 µg | 47% |
| Vitamin B12 | 0 µg | 0% |
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Avocado Toast Two Ways with Tofu Spread: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/avocado-toast-two-ways-with-tofu-spread/