Din bucătăria lui 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.
ElyEtichete
Această rețetă nu conține arahide sau nuci; verificați etichetele produselor pentru eventuale urme.
High fat45% of calories from fat
Cum etichetăm grăsimile
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.
Ingrediente
Pentru 2 porții.
Bifează ingredientele pe măsură ce le folosești. Valorile nutriționale de mai jos sunt pe porție.
Mod de preparare
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
Sfaturi
- 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.
Note
From Ely's kitchen in Sochi, Russia (December 2025).
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Valori nutriționale
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.
- Carbohidrați39%62 g
- Proteine16%25 g
- Grăsimi45%32 g
| Nutrient | Per porție | % VZ |
|---|---|---|
| Calorii | 592 kcal | |
| Proteine | 25 g | 50% |
| Grăsimi | 32 g | 41% |
| Carbohidrați | 62 g | 23% |
| Fibre | 18 g | 64% |
| Grăsimi saturate | 5.1 g | 25% |
| Sodiu | 988 mg | 43% |
| Potasiu | 1,214 mg | 26% |
| Calciu | 585 mg | 45% |
| Fier | 4.7 mg | 26% |
| Magneziu | 137 mg | 33% |
| Zinc | 3.5 mg | 32% |
| Vitamina C | 30 mg | 34% |
| Folat (DFE) | 186 µg | 47% |
| Vitamina 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/