Tofu, tomato and avocado salad

Discover the deliciously fresh and healthy Tofu, Tomato and Avocado Salad! Made with creamy avocado, juicy tomatoes, protein-packed tofu, and a dash of salt and vinegar for the perfect blend of flavors. This quick and easy recipe is perfect for a light lunch or a refreshing side dish. Vegan and gluten-free!

  • 29 Aug 2025
  • Cook time 0 min
  • Prep time 10 min
  • 1 Servings
  • 5 Ingredients

Tofu, tomato and avocado salad

This refreshing Tofu, Tomato, and Avocado Salad is a healthy and delicious option that's perfect for a light lunch or a side dish. Combining the creamy texture of avocado, the juiciness of tomatoes, and the subtle flavor of tofu, this salad is not only quick and easy to prepare but also packed with nutrients.

Ingredients:

1 avocado
200g
2 tomatoes
250g
1 oz tofu
27g
1 dash salt
0.40g
1 tbsp vinegar
16g

Instructions:

1. Prepare the Ingredients:
- Start by washing the tomatoes thoroughly under running water. Set them aside to dry.
- Cut the avocado in half lengthwise and remove the pit. Scoop out the flesh using a spoon and place it on a cutting board.
- Cut the tofu into small cubes. Make sure the tofu is drained well before cutting.
2. Chop the Vegetables:
- Dice the avocado into bite-sized cubes and place them in a large salad bowl.
- Cut the tomatoes into wedges or bite-sized pieces and add them to the bowl with the avocado.
3. Mix in the Tofu:
- Add the cubed tofu to the salad bowl with the avocado and tomatoes.
4. Season the Salad:
- Sprinkle a dash of salt evenly over the salad ingredients.
5. Add the Vinegar:
- Drizzle 1 tablespoon of vinegar over the salad. You can use your preferred type of vinegar such as balsamic, apple cider, or red wine vinegar.
6. Toss the Salad:
- Gently toss all the ingredients together until they’re evenly mixed. Be careful not to mash the avocado pieces.
7. Serve:
- Transfer the salad to a serving dish or distribute into individual bowls.
- Serve immediately and enjoy your fresh, healthy, and delicious Tofu, Tomato, and Avocado Salad!

Tips:

- Choose ripe avocados and tomatoes for the best flavor and texture.

- Press the tofu before using to remove excess moisture, which helps it absorb the dressing better.

- Feel free to add other ingredients like cucumbers, red onions, or fresh herbs to customize the salad to your taste.

- Use a high-quality vinegar or try different types (like balsamic or apple cider vinegar) for a unique twist.

- Season the salad just before serving to prevent the vegetables from releasing too much moisture.

Congratulations! You've just made a tasty and nutritious Tofu, Tomato, and Avocado Salad. It's a perfect balance of flavors and textures that can be enjoyed on its own or as an accompaniment to a main course. Enjoy your fresh and healthy creation!

Nutrition Facts
Serving Size490 grams
Energy
Calories 380kcal19%
Protein
Protein 8g5%
Carbohydrates
Carbohydrates 27g8%
Fiber 16g43%
Sugar 8g8%
Fat
Fat 30g36%
Saturated 4.47g15%
Cholesterol 0.00mg-
Vitamins
Vitamin A 120ug13%
Choline 55mg10%
Vitamin B1 0.24mg20%
Vitamin B2 0.32mg24%
Vitamin B3 5mg32%
Vitamin B6 0.73mg43%
Vitamin B9 210ug53%
Vitamin B12 0.00ug0%
Vitamin C 55mg60%
Vitamin E 5mg36%
Vitamin K 60ug52%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.57mg63%
Iron, Fe 2.11mg19%
Magnesium, Mg 90mg22%
Phosphorus, P 190mg15%
Potassium, K 1600mg47%
Selenium, Se 3.34ug6%
Sodium, Na 180mg12%
Zinc, Zn 1.89mg17%
Water
Water 420g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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