How many calories are in Tofu, Lettuce, Tomato, Avocado and Cucumber Salad?
Tofu, Lettuce, Tomato, Avocado and Cucumber Salad has about 371 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganLow CarbQuick Meals30 Minute MealsFat Loss Friendly
Tofu, Lettuce, Tomato, Avocado and Cucumber Salad
Tofu, Lettuce, Tomato, Avocado and Cucumber Salad is a Salads international recipe with 371 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
371 kcal
Total Time
15 min
Servings
1
Protein
20.8 g
About This Recipe
The story behind Tofu, Lettuce, Tomato, Avocado and Cucumber Salad
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, 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 371 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, Lettuce, Tomato, Avocado and Cucumber Salad worth coming back to.
Ingredients
- Tofu200 g
- Lettuce1 cup (35 g)
- Tomato1 count (130 g)
- Avocado1/4 count (60 g)
- Cucumber1/4 cup (30 g)
- Olive Oil1 tablespoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
Instructions
- 1
Step 1
Preheat half the oil in a pan or grill.
- 2
Step 2
Drain well and slice the tofu. Add salt and pepper and paprika, if you have any.
- 3
Step 3
Once heated, add the tofu. Cook each side for 2-4 minutes over high heat. Remove.
- 4
Step 4
Wash well the vegetables. Cut the lettuce leaves as you wish and slice the tomato and cucumber thinly.
- 5
Step 5
Peel and dice the avocado.
- 6
Step 6
For the dressing, mix the lemon juice with the remaining olive oil and add salt and pepper to taste.
- 7
Step 7
Add the tofu, vegetables and the dressing in a bowl. Mix well and serve.
Nutrition Snapshot
Macros and micros at a glance
40/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
371
Protein
20.8g
Carbs
18.9g
Fat
30.1g
Fiber
3.4g
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
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad
How long does Tofu, Lettuce, Tomato, Avocado and Cucumber Salad take to make?
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad?
Most ingredients in Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad?
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad?
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad?
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad up or down?
Yes. Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad?
A large skillet, saucepan, or sheet pan works well for Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad is cooked properly?
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad suitable for vegetarians?
Yes. Tofu, Lettuce, Tomato, Avocado and Cucumber Salad is suitable for vegetarians as written.
Is Tofu, Lettuce, Tomato, Avocado and Cucumber Salad gluten-free?
Yes. Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad ahead of time?
Tofu, Lettuce, Tomato, Avocado and Cucumber 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, Lettuce, Tomato, Avocado and Cucumber Salad for my calorie or macro goals?
To make Tofu, Lettuce, Tomato, Avocado and Cucumber 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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