Soy-Wasabi Spread on Toast
1 serving of soy-wasabi spread on toast contains 312 Calories. The macronutrient breakdown is 35% carbs, 32% fat, and 32% protein. This is a good source of protein (47% of your Daily Value), fiber (29% of your Daily Value), and potassium (21% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 5 minutes
Ingredients
Wasabi paste 2 tsp or 10g
Lemon zest 1 tsp or 2g
Directions
- Cook edamame in a pot of boiling water until tender, about five minutes. Drain in a colander and rinse under cold running water to stop the cooking. Drain again.
- Puree the edamame, tofu, lemon juice, wasabi, lemon zest, and salt in a food processor.
- Toast bread and spread edamame spread onto toast. Garnish with sesame seeds and serve. Spread can be refrigerated in an airtight container for up to two days.
Nutrition Facts
For 1 serving of soy-wasabi spread on toast (313g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 312 | |
| Fats | 12g | 15% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 768mg | 33% |
| Carbs | 29g | 10% |
| Net carbs | 20g | |
| Fiber | 8g | 29% |
| Sugar | 6g | |
| Protein | 26g | |
| Calcium | 194mg | 19% |
| Iron | 5mg | 64% |
| Potassium | 973mg | 21% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 74mg | 14% |
| Copper | 1mg | 87% |
| Fluoride | 0μg | |
| Folate (B9) | 376μg | 94% |
| Lycopene | 0μg | |
| Magnesium | 145mg | 34% |
| Manganese | 2mg | 82% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 1mg | 17% |
| Phosphorus | 398mg | 57% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 31% |
| Selenium | 8μg | 15% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 42% |
| Vitamin A IU | 2IU | |
| Vitamin A | 0.1μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 19% |
| Vitamin C | 19mg | 22% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 39μg | 33% |
| Zinc | 3mg | 29% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 1g | |
| Glucose | 0.5g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 2g | |
| Galactose | 0g | |
| Starch | 10g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
