Ely의 주방에서
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.
ElyHigh fat45% of calories from fat
지방 표기 기준
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.
재료
2인분 기준.
재료를 하나씩 체크하세요. 아래 영양 정보는 1인분 기준입니다.
조리법
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.
5분
Toast the bread slices in a dry grill pan or toaster until crisp with dark grill marks, about 2 minutes per side.
4분
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.
5분
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.
2분
Top every toast with microgreens and sprinkle with the white and black sesame seeds. Serve right away, one of each kind per plate.
1분
팁
- 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.
참고
From Ely's kitchen in Sochi, Russia (December 2025).
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영양 정보
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.
- 탄수화물39%62 g
- 단백질16%25 g
- 지방45%32 g
| 영양소 | 1인분 기준 | % DV |
|---|---|---|
| 열량 | 592 kcal | |
| 단백질 | 25 g | 50% |
| 지방 | 32 g | 41% |
| 탄수화물 | 62 g | 23% |
| 식이섬유 | 18 g | 64% |
| 포화지방 | 5.1 g | 25% |
| 나트륨 | 988 mg | 43% |
| 칼륨 | 1,214 mg | 26% |
| 칼슘 | 585 mg | 45% |
| 철분 | 4.7 mg | 26% |
| 마그네슘 | 137 mg | 33% |
| 아연 | 3.5 mg | 32% |
| 비타민 C | 30 mg | 34% |
| 엽산(DFE) | 186 µg | 47% |
| 비타민 B12 | 0 µg | 0% |
더 많은 레시피
Avocado Toast Two Ways with Tofu Spread: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/avocado-toast-two-ways-with-tofu-spread/