Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is a Salads international recipe with 359 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
359 kcal
Total Time
15 min
Servings
1
Protein
20.3 g
About This Recipe
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, lettuce, and tomato.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 359 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard worth coming back to.
Ingredients
Instructions
Drain the tofu well and dice.
Heat a pan with the oil over medium heat. Once heated, add the diced tofu and brown for 2-3 minutes per side.
Add the shredded lettuce, diced or sliced tomato, avocado wedges and crispy tofu to a salad bowl.
For the dressing, mix the olive oil, mustard and stevia.
Season the salad with the dressing and serve.
Nutrition Snapshot
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
359
Protein
20.3g
Carbs
14.8g
Fat
30.1g
Fiber
2.9g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Meal Prep and Storage
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard has about 359 calories per serving based on the current ingredient list and serving size on this page.
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
Most ingredients in Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Yes. Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
A large skillet, saucepan, or sheet pan works well for Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Yes. Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is suitable for vegetarians as written.
Yes. Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
To make Crispy Tofu, Lettuce, Tomato and Avocado Salad with Sweet Mustard higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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