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Tofu, Lentil, Lettuce and Tomato Salad

Tofu, Lentil, Lettuce and Tomato Salad is a Salads international recipe with 401 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

401 kcal

Total Time

10 min

Servings

1

Protein

51.7 g

About This Recipe

The story behind Tofu, Lentil, Lettuce and Tomato Salad

Tofu, Lentil, Lettuce and Tomato 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 lettuce.

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 401 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 10 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, Lettuce and Tomato Salad worth coming back to.

Ingredients

  • Tofu150 g
  • Lentils3/4 cup (150 g)
  • Lettuce1 cup (35 g)
  • Tomato1/2 count (65 g)
  • Olive Oil2 teaspoon (10 ml)
  • Lemon Juice1 tablespoon (15 g)
  • Mustard1/2 tablespoon (7 g)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked lentils.

  2. 2

    Step 2

    Press the tofu to remove extra water and cut into bites.

  3. 3

    Step 3

    For the dressing, in a small bowl, whisk together olive oil, lemon juice, mustard, salt and pepper. Set aside.

  4. 4

    Step 4

    Shred the lettuce and cut the tomato into pieces. You can use cherry tomatoes if desired.

  5. 5

    Step 5

    Serve all the ingredients in a salad bowl and season with the dressing.

Nutrition Snapshot

Macros and micros at a glance

67/ 100

Forkd Score · Strong

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

Calories

401

Protein

51.7g

Carbs

104.4g

Fat

17.5g

Fiber

18.5g

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, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad

How many calories are in Tofu, Lentil, Lettuce and Tomato Salad?

Tofu, Lentil, Lettuce and Tomato Salad has about 401 calories per serving based on the current ingredient list and serving size on this page.

How long does Tofu, Lentil, Lettuce and Tomato Salad take to make?

Tofu, Lentil, Lettuce and Tomato Salad takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Tofu, Lentil, Lettuce and Tomato Salad?

Most ingredients in Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad?

Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad?

Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad?

Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad up or down?

Yes. Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad?

A large skillet, saucepan, or sheet pan works well for Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad is cooked properly?

Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad suitable for vegetarians?

Yes. Tofu, Lentil, Lettuce and Tomato Salad is suitable for vegetarians as written.

Is Tofu, Lentil, Lettuce and Tomato Salad gluten-free?

Yes. Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato 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, Lettuce and Tomato Salad ahead of time?

Tofu, Lentil, Lettuce and Tomato 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, Lettuce and Tomato Salad for my calorie or macro goals?

Tofu, Lentil, Lettuce and Tomato Salad already lands in a fairly high-protein range at about 51.7 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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