Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Tempeh and apple cabbage skillet
Tempeh with soft cabbage, apple and a mustard dressing.
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 cabbage softens in 8 to 10 minutes
- Photograph the finished pan
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 450 kcal
- per serving
- Protein
- 30 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains mustard, soya. Check the labels on packaged ingredients:
- Dijon mustard. Many Dijon mustards also declare sulphites; check the label.
Cooking steps
Boil the potatoes for 15 to 20 minutes, until tender, then drain.
Meanwhile, warm half the oil in a large frying pan over medium-high heat and brown the tempeh for 5 to 6 minutes, turning once. Lift it out.
Add the rest of the oil, the cabbage, apple and water. Cover and cook for 8 to 10 minutes, stirring once, until the cabbage is tender.
Stir in the mustard, return the tempeh and turn everything together for a minute to warm through. Serve with the potatoes.
The useful detail
Slice cabbage finely so it cooks before the apple collapses. In thick ribbons the cabbage needs twice as long, by which time the apple is sauce.
Make it work for you
One serving is Half the pan with 125 g of potatoes. 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.
Firm tofu instead of tempeh
Milder; press it dry and brown it hard so it stands up to the mustard.
Nutrition is not recalculated for this swap yet.
Pear instead of apple
Sweeter and softer; add it halfway through.
Per serving: about 5 kcal more, about the same protein, about the same fat.
Wholegrain mustard
Milder, with more texture. Nutrition is not recalculated.
Allergens: Still contains mustard.
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 skillet where tempeh supplies most of the protein and the cabbage most of the volume for very little energy.
| Energy | 450 kcal |
|---|---|
| Protein | 30 g |
| Fat | 19 g |
| of which saturates | 4 g |
| Carbohydrate | 49 g |
| of which sugars | not calculated |
| Fibre | 8 g |
| Sodium | 100 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 |
|---|---|---|---|---|
| potatoes | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| tempeh | 250 g | FDC 174272Tempeh | 480 kcal | 50.7 g |
| cabbage | 250 g | FDC 169975Cabbage, raw | 63 kcal | 3.2 g |
| apples | 150 g | FDC 171688Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | 78 kcal | 0.4 g |
| water | 80 g | No energy | 0 kcal | 0.0 g |
| Dijon mustard | 10 g | FDC 2710085Mustard | 7 kcal | 0.4 g |
| Whole recipe | Divided by 2 | 901 kcal | 59.9 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.
- 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
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About 25 min · 355 kcal · 18 g protein per serving
Vegan