How many calories are in Tofu, Green Leaf, Tomato, Onion and Carrot Salad?
Tofu, Green Leaf, Tomato, Onion and Carrot Salad has about 251 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganHigh FiberUnder 300 CaloriesQuick Meals30 Minute Meals
Tofu, Green Leaf, Tomato, Onion and Carrot Salad
Tofu, Green Leaf, Tomato, Onion and Carrot Salad is a Salads international recipe with 251 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
251 kcal
Total Time
15 min
Servings
1
Protein
17.6 g
About This Recipe
The story behind Tofu, Green Leaf, Tomato, Onion and Carrot Salad
Tofu, Green Leaf, Tomato, Onion and Carrot 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, spinach, 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 251 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, Green Leaf, Tomato, Onion and Carrot Salad worth coming back to.
Ingredients
- Tofu150 g
- Spinach1/2 cup (15 g)
- Tomato1/2 count (65 g)
- Onion1/4 count (38 g)
- Carrot1/2 medium (30 g)
- Olive Oil1 tablespoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
- Lettuce1/2 cup (18 g)
Instructions
- 1
Step 1
Drain well and dice the tofu. Add salt and pepper to taste.
- 2
Step 2
Then, wash well the vegetables.
- 3
Step 3
Cut the tomato into small pieces and the onion into thin strips. Grate the carrot.
- 4
Step 4
For the dressing, mix the lemon juice with olive oil and add salt and pepper to taste.
- 5
Step 5
Put the tofu, vegetables and the dressing in a bowl. Mix well and serve.
Nutrition Snapshot
Macros and micros at a glance
65/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
251
Protein
17.6g
Carbs
36.4g
Fat
16.2g
Fiber
10.2g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad
How long does Tofu, Green Leaf, Tomato, Onion and Carrot Salad take to make?
Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad?
Most ingredients in Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad?
Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad?
Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad?
Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad up or down?
Yes. Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad?
A large skillet, saucepan, or sheet pan works well for Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad is cooked properly?
Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad suitable for vegetarians?
Yes. Tofu, Green Leaf, Tomato, Onion and Carrot Salad is suitable for vegetarians as written.
Is Tofu, Green Leaf, Tomato, Onion and Carrot Salad gluten-free?
Yes. Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad ahead of time?
Tofu, Green Leaf, Tomato, Onion and Carrot 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, Green Leaf, Tomato, Onion and Carrot Salad for my calorie or macro goals?
To make Tofu, Green Leaf, Tomato, Onion and Carrot Salad 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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