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
Tofu, apple and mustard slaw wrap
A tofu wrap with apple, finely shredded cabbage and 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 tofu browns in 8 to 10 minutes
- Photograph the finished wraps
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 410 kcal
- per serving
- Protein
- 28 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, mustard, soya. Check the labels on packaged ingredients:
- soya milk. Choose an unsweetened soya milk; sweetened versions add sugar.
- Dijon mustard. Many Dijon mustards also declare sulphites; check the label.
- tortillas. Wheat tortillas often contain soya and sometimes milk; check the label.
Cooking steps
Warm the oil in a non-stick frying pan over medium-high heat and cook the tofu strips for 8 to 10 minutes, turning, until golden and hot through.
Shred the cabbage as finely as you can and cut the apple into matchsticks.
Whisk the soya milk with the mustard into a dressing and turn the cabbage and apple through it.
Warm the tortillas briefly, divide the tofu and slaw between them and roll them up.
The useful detail
Slice cabbage very finely; if you prefer it softer, cook it in the pan for a few minutes after the tofu and let it cool before dressing.
Make it work for you
One serving is One wrap. 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.
Tempeh instead of tofu
Firmer and nuttier, and it browns faster.
Per serving: about 60 kcal more, about 4 g more protein, about 3 g more fat.
Yoghurt instead of soya milk in the dressing
Thicker and tangier, and no longer vegan.
Per serving: about 15 kcal more, about 1 g more protein, about the same fat.
Allergens: Adds milk; removes soya from the dressing.
Pear instead of apple
Sweeter and softer; cut it a little thicker.
Per serving: about 5 kcal more, about the same protein, about the same fat.
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 wrap with the protein in the tofu. The library draft dressed the slaw with plain soya yoghurt, which FoodData Central does not record, so soya milk and mustard do that job here.
| Energy | 410 kcal |
|---|---|
| Protein | 28 g |
| Fat | 18 g |
| of which saturates | 3 g |
| Carbohydrate | 39 g |
| of which sugars | not calculated |
| Fibre | 7 g |
| Sodium | 440 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 |
|---|---|---|---|---|
| firm tofu | 250 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 360 kcal | 43.2 g |
| rapeseed or other neutral oil | 4.5 g | FDC 172336Oil, canola | 41 kcal | 0.0 g |
| cabbage | 100 g | FDC 169975Cabbage, raw | 25 kcal | 1.3 g |
| apples | 100 g | FDC 171688Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | 52 kcal | 0.3 g |
| soya milk | 105 g | FDC 2705405Soy milk, unsweetened | 39 kcal | 3.7 g |
| Dijon mustard | 5 g | FDC 2710085Mustard | 3 kcal | 0.2 g |
| tortillas | 100 g | FDC 167535Tortillas, ready-to-bake or -fry, flour, shelf stable | 297 kcal | 8.0 g |
| Whole recipe | Divided by 2 | 817 kcal | 56.6 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. Keep the slaw and tofu separate and roll the wraps fresh.
- 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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Sliced pork tenderloin with soft apple and sage over polenta.
About 40 min · 410 kcal · 34 g protein per serving