Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Mediterranean tofu flatbread melts
Warm flatbreads with tofu, tomatoes and a creamy white bean spread.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the topping heats through in 10 to 12 minutes
- Photograph the finished flatbreads
- Time
- About 27 min
- estimated
- Serves
- 2
- see below
- Energy
- 475 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- flatbreads. Flatbreads vary widely and often contain milk or yoghurt; check the label.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan).
Mash the beans with half the oil and a splash of water until spreadable, and spread the mixture over the flatbreads.
Lay the tofu and tomato slices over the top, scatter with the oregano and spoon the rest of the oil over.
Bake for 10 to 12 minutes, until the edges are crisp and the topping is hot right through. Scatter the basil over as they come out.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Slice tofu thinly so the topping warms before the bread dries out. In thick slabs the middle is still cold when the flatbread has gone hard.
Make it work for you
One serving is One flatbread. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Butter beans instead of cannellini
Creamier to spread. The figures use the same record.
Per serving: about the same energy, about the same protein, about the same fat.
Pita instead of flatbread
Thinner and crisper, and it bakes a little faster.
Per serving: about 15 kcal less, about the same protein, about 2 g less fat.
Mozzarella instead of tofu, if you are not vegan
Use about 100 g. It melts, which tofu does not.
Per serving: about 30 kcal less, about 7 g less protein, about 2 g less fat.
Allergens: Adds milk; removes soya.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan flatbread lunch where the tofu and beans together carry the protein. Check the flatbread if you need it dairy-free: many contain milk or yoghurt.
| Energy | 475 kcal |
|---|---|
| Protein | 31 g |
| Fat | 18 g |
| of which saturates | 3 g |
| Carbohydrate | 52 g |
| of which sugars | not calculated |
| Fibre | 8 g |
| Sodium | 550 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white beans | 150 g | FDC 175204Beans, white, mature seeds, canned | 171 kcal | 10.9 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| flatbreads | 120 g | FDC 171845Bread, naan, plain, commercially prepared, refrigeratedCalculated with FoodData Central's plain naan record, its closest soft flatbread. | 349 kcal | 11.5 g |
| firm tofu | 220 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 317 kcal | 38.0 g |
| tomatoes | 150 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 27 kcal | 1.3 g |
| dried oregano | 0.5 g | FDC 171328Spices, oregano, dried | 1 kcal | 0.0 g |
| fresh basil | 5 g | FDC 172232Basil, fresh | 1 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 947 kcal | 62.0 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Best eaten fresh; the bread softens as it cools.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Chicken Waldorf-style rye sandwiches
Chicken, apple and celery on rye with a yoghurt dressing.
About 15 min · 440 kcal · 38 g protein per serving