Elyのキッチンから
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.
Elyラベル
このレシピにはピーナッツや木の実(ナッツ類)は使っていません。微量混入の可能性については、お手持ちの商品ラベルをご確認ください。
High fat45% of calories from fat
脂質の表示について
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.
食材
2人分。
使った材料にチェックを入れましょう。下の栄養成分は1人分のままです。
作り方
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分
Toast the bread slices in a dry grill pan or toaster until crisp with dark grill marks, about 2 minutes per side.
4分
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分
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分
Top every toast with microgreens and sprinkle with the white and black sesame seeds. Serve right away, one of each kind per plate.
1分
ヒント
- 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.
メモ
From Ely's kitchen in Sochi, Russia (December 2025).
作ってみましたか？
作ってみましたか？ ぜひ教えてください。ほかの人が作るものを選ぶ参考になります。
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栄養成分表
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.
- 炭水化物39%62 g
- タンパク質16%25 g
- 脂質45%32 g
| 栄養素 | 1人分あたり | % DV |
|---|---|---|
| カロリー | 592 kcal | |
| タンパク質 | 25 g | 50% |
| 脂質 | 32 g | 41% |
| 炭水化物 | 62 g | 23% |
| 食物繊維 | 18 g | 64% |
| 飽和脂肪 | 5.1 g | 25% |
| ナトリウム | 988 mg | 43% |
| カリウム | 1,214 mg | 26% |
| カルシウム | 585 mg | 45% |
| 鉄 | 4.7 mg | 26% |
| マグネシウム | 137 mg | 33% |
| 亜鉛 | 3.5 mg | 32% |
| ビタミンC | 30 mg | 34% |
| 葉酸 (DFE) | 186 µg | 47% |
| ビタミンB12 | 0 µg | 0% |
その他のレシピ
Avocado Toast Two Ways with Tofu Spread: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/avocado-toast-two-ways-with-tofu-spread/