How many calories are in Tofu, Lentil and Avocado Salad?
Tofu, Lentil and Avocado Salad has about 374 calories per serving based on the current ingredient list and serving size on this page.
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Tofu, Lentil and Avocado Salad
Tofu, Lentil and Avocado Salad is a Salads international recipe with 374 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
374 kcal
Total Time
15 min
Servings
1
Protein
39.6 g
About This Recipe
The story behind Tofu, Lentil and Avocado Salad
Tofu, Lentil and Avocado 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, lentils, 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 374 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, Lentil and Avocado Salad worth coming back to.
Ingredients
- Tofu100 g
- Lentils1/2 cup (100 g)
- Avocado1/4 count (60 g)
- Carrot1/2 medium (30 g)
- Lettuce1/2 cup (18 g)
- Beets1/2 count (40 g)
- Radish1/3 cup (40 g)
- Olive Oil1/2 tablespoon (5 ml)
- Lemon Juice1 tablespoon (15 g)
Instructions
- 1
Step 1
For this recipe you need cooked lentils and beets. Otherwise, boil the beet for 30 - 40 minutes.
- 2
Step 2
Drain the tofu very well and dice it.
- 3
Step 3
Separately, peel the avocado and slice it. In case of radish and beet, cut into slices.
- 4
Step 4
Grate the carrot and cut the lettuce leaves.
- 5
Step 5
Serve all the ingredients on a plate and season with olive oil, lemon juice and salt and pepper to taste. Optional: Add a pinch of paprika.
Nutrition Snapshot
Macros and micros at a glance
71/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
374
Protein
39.6g
Carbs
101.7g
Fat
23.6g
Fiber
20g
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, Lentil and Avocado 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, Lentil and Avocado Salad
How long does Tofu, Lentil and Avocado Salad take to make?
Tofu, Lentil and Avocado 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, Lentil and Avocado Salad?
Most ingredients in Tofu, Lentil and Avocado 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, Lentil and Avocado Salad?
Tofu, Lentil and Avocado 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, Lentil and Avocado Salad?
Tofu, Lentil and Avocado 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, Lentil and Avocado Salad?
Tofu, Lentil and Avocado 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, Lentil and Avocado Salad up or down?
Yes. Tofu, Lentil and Avocado 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, Lentil and Avocado Salad?
A large skillet, saucepan, or sheet pan works well for Tofu, Lentil and Avocado 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, Lentil and Avocado Salad is cooked properly?
Tofu, Lentil and Avocado 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, Lentil and Avocado Salad suitable for vegetarians?
Yes. Tofu, Lentil and Avocado Salad is suitable for vegetarians as written.
Is Tofu, Lentil and Avocado Salad gluten-free?
Yes. Tofu, Lentil and Avocado 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, Lentil and Avocado 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, Lentil and Avocado Salad ahead of time?
Tofu, Lentil and Avocado 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, Lentil and Avocado Salad for my calorie or macro goals?
Tofu, Lentil and Avocado Salad already lands in a fairly high-protein range at about 39.6 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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