Multi-Layered Avocado Toast

  1. Nutrition
  2. Recipes
Prep 5 minutes Cooking 0 Hour-4 Minute Easy 2 servings

Ingredients

Amount Ingredient
1 tablespoon Butter, Dairy Free
1/2 cups Tofu, firm
0.25 tsp Salt, Black
0.25 tsp Onion Powder
0.125 tsp Turmeric
, ns as to florida or california Avocado
, ground Pepper
1 teaspoons Lime juice, raw
2 slice Sprouted 7-Grain Bread

Steps

1 Add the butter to a skillet and heat over medium-high heat.
2 Crumble tofu into the skillet.
3 Sprinkle with the salt, onion powder, and turmeric and sauté for about 4 minutes, making sure the tofu is crumbled small.
4 In a small bowl, mash the avocado with the pepper and lime juice.
5 Toast the bread. Spread half of the prepared avocado on each piece of toast.
6 Top with half of the prepared tofu on each piece of toast.
7 Slice each piece of the toasts in half at an angle and enjoy!

Nutrition

Breakfast Dairy Fee Low Sodium Low Sugar Snacks, Dips, Salsas Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 321.23 kcal 11%
Protein 9.74 g 19%
Total lipid (fat) 22.41 g 34%
Carbohydrate, by difference 21.53 g 7%
Fiber, total dietary 9.53 g 38%
Sugars, total 1.73 g  
Minerals
Calcium, Ca 114.32 mg 11%
Iron, Fe 3.08 mg 17%
Sodium, Na 375.72 mg 16%
Vitamins
Vitamin C, total ascorbic acid 10.87 mg 18%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 7.16 µg  
Vitamin E (alpha-tocopherol) 2.09 mg 10%
Vitamin D 39.97 IU 10%
Lipids
Fatty acids, total monounsaturated 13.02 g  
Fatty acids, total polyunsaturated 4.49 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 321
% Daily Value*
Total Fat 22g 34%
Saturated Fat 4g 19%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 376mg 16%
Total Carbohydrate 22g 7%
Dietary Fibers 10g 38%
Sugars 2g  
Protein 10g 19%
Vitamin D 0µg  
Calcium 114mg 11%
Iron 3mg 17%
Potassium 573mg 16%
Nutrient Per Serving RDA%
Proximates
Water 75.92 g 4%
Calories (Energy) 321.23 kcal 11%
Energy 683.26 kJ  
Protein 9.74 g 19%
Total lipid (fat) 22.41 g 34%
Ash 1.62 g  
Carbohydrate, by difference 21.53 g 7%
Fiber, total dietary 9.53 g 38%
Sugars, total 1.73 g  
Sucrose 0.08 g  
Glucose (dextrose) 0.39 g  
Fructose 0.14 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.1 g  
Starch 0.11 g  
Minerals
Calcium, Ca 114.32 mg 11%
Iron, Fe 3.08 mg 17%
Magnesium, Mg 30.18 mg 8%
Phosphorus, P 54.03 mg 8%
Potassium, K 573.43 mg 16%
Sodium, Na 375.72 mg 16%
Zinc, Zn 0.66 mg 4%
Copper, Cu 0.2 mg 10%
Manganese, Mn 0.18 mg  
Selenium, Se 0.46 µg 1%
Fluoride, F 7.13 µg  
Vitamins
Vitamin C, total ascorbic acid 10.87 mg 18%
Thiamin 0.07 mg  
Riboflavin 0.13 mg  
Niacin 1.75 mg  
Pantothenic acid 1.41 mg  
Vitamin B-6 0.26 mg 13%
Folate, total 81.9 µg  
Folic acid 0 µg  
Folate, food 81.9 µg  
Folate, DFE 81.9 µg  
Choline, total 14.55 mg 3%
Betaine 0.74 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 7.16 µg  
Retinol 0 µg  
Carotene, beta 63.95 µg  
Carotene, alpha 24.15 µg  
Cryptoxanthin, beta 28.21 µg  
Vitamin A, IU 994.8 IU 20%
Lycopene 0.06 µg  
Lutein + zeaxanthin 273.66 µg  
Vitamin E (alpha-tocopherol) 2.09 mg 10%
Vitamin E, added 0 mg  
Tocopherol, beta 0.05 mg  
Tocopherol, gamma 0.35 mg  
Tocopherol, delta 0.02 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 39.97 IU 10%
Vitamin K (phylloquinone) 21.6 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 3.73 g 19%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 2.09 g  
17:0 0 g  
18:0 0.05 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 13.02 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.7 g  
17:1 0.01 g  
18:1 undifferentiated 9.11 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0.03 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 4.49 g  
18:2 undifferentiated 1.69 g  
18:3 undifferentiated 0.13 g  
18:3 n-3 c,c,c (ALA) 0.11 g  
18:3 n-6 c,c,c 0.02 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0.02 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 0.53 mg  
Stigmasterol 2.01 mg  
Campesterol 5.03 mg  
Beta-sitosterol 76.38 mg  
Amino Acids
Tryptophan 0.03 g  
Threonine 0.07 g  
Isoleucine 0.09 g  
Leucine 0.15 g  
Lysine 0.14 g  
Methionine 0.04 g  
Cystine 0.03 g  
Phenylalanine 0.1 g  
Tyrosine 0.05 g  
Valine 0.11 g  
Arginine 0.1 g  
Histidine 0.05 g  
Alanine 0.11 g  
Aspartic acid 0.25 g  
Glutamic acid 0.3 g  
Glycine 0.11 g  
Proline 0.11 g  
Serine 0.12 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg