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Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad is a Salads international recipe with 673 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

673 kcal

Total Time

15 min

Servings

1

Protein

49.7 g

About This Recipe

The story behind Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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, chickpeas, and avocado.

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 673 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 Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad worth coming back to.

Ingredients

  • Tofu150 g
  • Chickpeas3/4 cup (150 g)
  • Avocado1/2 count (120 g)
  • Radish1/2 cup (60 g)
  • Tomato1/2 count (65 g)
  • Lettuce1 cup (35 g)
  • Lemon Juice2 tablespoon (30 g)
  • Olive Oil1 tablespoon (10 ml)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked chickpeas.

  2. 2

    Step 2

    Drain the tofu and cut as desired. Heat a pan over medium heat.

  3. 3

    Step 3

    Once heated, pour the oil, spread and put the tofu. Cook each side for 4 minutes over medium heat. Turn off.

  4. 4

    Step 4

    In the meantime, cut the lettuce leaves, slice the radish, dice the avocado and cut the tomato into small pieces.

  5. 5

    Step 5

    Once the tofu is ready, mix all the ingredients in a bowl with the chickpeas.

  6. 6

    Step 6

    Season with the remaining olive oil, lemon juice, salt and pepper. Mix well.

Nutrition Snapshot

Macros and micros at a glance

69/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

673

Protein

49.7g

Carbs

116.6g

Fat

50.6g

Fiber

20.5g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGlutenSoy

Meal Prep and Storage

Make it easier to prep ahead

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad

How many calories are in Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad has about 673 calories per serving based on the current ingredient list and serving size on this page.

How long does Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad take to make?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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.

What ingredients can I substitute in Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad?

Most ingredients in Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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.

How should I store leftover Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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.

Can I freeze Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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.

How do I reheat Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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.

Can I scale Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad up or down?

Yes. Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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.

What pan or dish should I use for Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad?

A large skillet, saucepan, or sheet pan works well for Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad is cooked properly?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad 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.

Is Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad suitable for vegetarians?

Yes. Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad is suitable for vegetarians as written.

Is Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad gluten-free?

Yes. Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad?

Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad ahead of time?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad for my calorie or macro goals?

Tofu, Chickpea, Avocado, Tomato, Radish and Lettuce Salad already lands in a fairly high-protein range at about 49.7 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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