Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/4th block of extra firm tofu, excess water removed and crumbled
- 1/2 -- 1 tablespoon extra virgin olive oil
- salt & pepper to taste
- 1/2 avocado
- two slices of tomato, I prefer roma
- chopped veggies of choice -- I use the following:
- 1/2 green pepper
- approx. 1/4 cup vidalia onion
- 3 button mushrooms
- 1 small can of black olives
- soya cheese, optional
- =
Directions
Saute the crumbled tofu in half of the olive oil with salt and pepper until browned. Meanwhile, toast the bagel. Spread each toasted bagel half withe the avocado. Place tomato slices on each bagel half. When tofu is brown, add chopped peppers, onion and mushrooms. This is when you may need to add more olive oil. However, remember, mushrooms are mostly water and will add to the saute juices in the pan. When peppers are tender, onions are glossy and mushrooms are sauted; heap tofu/veggie mixture on to bagel halves. Top with black olives. If you are using soya cheese, place a slice on each half and broil until the cheese has melted. Serve at once.