From Ely's kitchen
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.
ElyLabels
No peanut or tree nut ingredients in this recipe; check your product labels for traces.
High fat45% of calories from fat
How we label fat
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.
Ingredients
For 2 servings.
Tick ingredients as you go. Nutrition below stays per serving.
Method
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 min
Toast the bread slices in a dry grill pan or toaster until crisp with dark grill marks, about 2 minutes per side.
4 min
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 min
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 min
Top every toast with microgreens and sprinkle with the white and black sesame seeds. Serve right away, one of each kind per plate.
1 min
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.
Notes
From Ely's kitchen in Sochi, Russia (December 2025).
Cooked it?
Cooked it? Tell us: it helps others pick what to cook.
Your rating
Sign in to rate recipes and keep your own lists. No password: your fingerprint, face or screen lock, or a link by email.
Signed in as . Your account
Nutrition Facts
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.
- Carbohydrates39%62 g
- Protein16%25 g
- Fat45%32 g
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 592 kcal | |
| Protein | 25 g | 50% |
| Fat | 32 g | 41% |
| Carbohydrates | 62 g | 23% |
| Fiber | 18 g | 64% |
| Saturated fat | 5.1 g | 25% |
| Sodium | 988 mg | 43% |
| Potassium | 1,214 mg | 26% |
| Calcium | 585 mg | 45% |
| Iron | 4.7 mg | 26% |
| Magnesium | 137 mg | 33% |
| Zinc | 3.5 mg | 32% |
| Vitamin C | 30 mg | 34% |
| Folate (DFE) | 186 µg | 47% |
| Vitamin B12 | 0 µg | 0% |
More recipes
-
France Almond Cream Brioche Bun 2 h 37 min · 451 kcal per serving Oil freePeanut freeSesame free -
Italy Arugula Mushroom Pizza 45 min · 660 kcal per serving Oil freeSoy freeNo added sugarPeanut free+1 more -
Japan Avocado Roll, inspired by a sushi restaurant at Multiplaza in Panama City 50 min · 743 kcal per serving Oil freeTree nut freePeanut free
Avocado Toast Two Ways with Tofu Spread: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/avocado-toast-two-ways-with-tofu-spread/