Legumes, soy and grains all make more than one nutrient contribution. This recipe counts protein, carbohydrate, fiber and fat from each ingredient instead of classifying the lentils as only carbohydrate or the tofu as only protein.
The tofu is weighed drained and unheated to match its source record; lentils and quinoa are weighed after cooking. These are starting ingredient measurements, not a claim about the final cooked weight. Use plain firm calcium-set tofu rather than a marinated or flavored variety, and follow its package preparation instructions.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 100.0 g Plain firm calcium-set tofu, drained and weighed before heating
USDA ingredient and calculator
Tofu, raw, firm, prepared with calcium sulfate · FDC 172475 · Source dataset
Send this amount to the Food Calculator → - 240.0 g Lentils, boiled without salt and weighed cooked
USDA ingredient and calculator
Lentils, mature seeds, cooked, boiled, without salt · FDC 172421 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Quinoa, weighed cooked
USDA ingredient and calculator
Quinoa, cooked · FDC 168917 · Source dataset
Send this amount to the Food Calculator → - 200.0 g Raw ripe red tomato
USDA ingredient and calculator
Tomatoes, red, ripe, raw, year round average · FDC 170457 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Raw spinach
USDA ingredient and calculator
Spinach, raw · FDC 168462 · Source dataset
Send this amount to the Food Calculator → - 4.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
Send this amount to the Food Calculator → - 30.0 g Raw lemon juice
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
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Make it step by step
- Weigh the drained plain tofu before heating and cut it into cubes. Weigh the cooked lentils and quinoa. Rinse and drain the tomato and spinach, then chop the tomato.
- Heat the tofu, lentils and quinoa evenly, following the tofu package directions and using a covered microwave-safe dish or suitable cookware without unlisted cooking fat. Reheated cooked components should reach 165°F (74°C).
- Mix the measured oil and lemon juice. Divide the warmed components, raw vegetables and all the dressing evenly between two bowls, then serve.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 322
- Protein (g)
- 24.0
- Total carbohydrate (g)
- 42.9
- Fiber (g)
- 14.4
- Available carbohydrate (g)
- 28.6
- Total fat (g)
- 8.2
Original added-fat equivalent (÷1.5): 5.47. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
This recipe makes two servings. Its estimate uses the named starting ingredient states; no cooking-retention factor or final water-loss calculation is applied. The cooking time is an estimate. Follow any additional tofu package directions and use a food thermometer when reheating cooked components. No cheese, sauce or extra oil is included. Each would need a separate nutrient entry. Database-derived estimates, not laboratory analysis. Exact starting preparation states are specified. No raw-to-cooked yield, nutrient-retention factor or finished per100g concentration is invented. Heating may change water or nutrient content; brand and preparation differences remain. Eat the full listed serving including dressing for these estimates. Times are editorial estimates; no physical kitchen testing was performed.
- fdc.nal.usda.gov reference
- fdc.nal.usda.gov reference
- www.foodsafety.gov reference
- www.foodsafety.gov reference
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