How many calories are in Tofu with Tomato, Green Leaf and Carrot Salad?
Tofu with Tomato, Green Leaf and Carrot Salad has about 249 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganHigh FiberUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly
Tofu with Tomato, Green Leaf and Carrot Salad
Tofu with Tomato, Green Leaf and Carrot Salad is a Salads international recipe with 249 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
249 kcal
Total Time
15 min
Servings
1
Protein
24 g
About This Recipe
The story behind Tofu with Tomato, Green Leaf and Carrot Salad
Tofu with Tomato, Green Leaf 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, tomato, and carrot.
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 249 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 with Tomato, Green Leaf and Carrot Salad worth coming back to.
Ingredients
- Tofu200 g
- Tomato1 count (130 g)
- Carrot1/2 medium (30 g)
- Spinach3 leaf (30 g)
- Soy Sauce1 tablespoon (14 g)
- Oil1/2 tablespoon (5 ml)
- Stevia1/2 packet (1 g)
Instructions
- 1
Step 1
Drain well the tofu and slice. Add salt and pepper to taste.
- 2
Step 2
In the meantime, wash well the vegetables.
- 3
Step 3
Cut the spinach, grate the carrot and slice the tomato or cut into small pieces. If you want, you can add lettuce or arugula.
- 4
Step 4
For the dressing, mix the soy sauce, oil and stevia. You can use If you want, you can use stevia or your favorite sweetener, for example, sucralose, monk fruit, xylitol, erythritol, etc.
- 5
Step 5
Serve the tofu with the vegetables and dressing on top. If you want, you can add sesame seeds.
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
249
Protein
24g
Carbs
36.5g
Fat
13.8g
Fiber
11.2g
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 with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad
How long does Tofu with Tomato, Green Leaf and Carrot Salad take to make?
Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad?
Most ingredients in Tofu with Tomato, Green Leaf 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. For dietary needs you can swap Soy Sauce for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu with Tomato, Green Leaf and Carrot Salad?
Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad?
Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad?
Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad up or down?
Yes. Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad?
A large skillet, saucepan, or sheet pan works well for Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad is cooked properly?
Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad suitable for vegetarians?
Yes. Tofu with Tomato, Green Leaf and Carrot Salad is suitable for vegetarians as written.
Is Tofu with Tomato, Green Leaf and Carrot Salad gluten-free?
Yes. Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad ahead of time?
Tofu with Tomato, Green Leaf 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 with Tomato, Green Leaf and Carrot Salad for my calorie or macro goals?
To make Tofu with Tomato, Green Leaf 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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