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
Tuna, white bean and roasted pepper wraps
Soft wraps with tuna, mashed beans and sweet roasted pepper.
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
- Photograph the finished wraps
- Time
- About 15 min
- estimated
- Serves
- 2
- see below
- Energy
- 355 kcal
- per serving
- Protein
- 30 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten, milk. Check the labels on packaged ingredients:
- tortillas. Wheat tortillas often contain soya and sometimes milk; check the label.
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
Cooking steps
Mash the beans with the yoghurt and parsley until spreadable but not smooth.
Warm the tortillas briefly in a dry pan, which makes them fold without cracking.
Spread the bean mixture over each one, leaving a clear border, and add the tuna and sliced peppers.
Fold in the sides, roll tightly and cut each wrap in half.
The useful detail
Dry the peppers before filling to prevent a soggy wrap. Jarred peppers hold a surprising amount of brine, and it runs straight into the bread.
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.
Tinned salmon or mackerel
Richer and oilier than tuna in water.
Per serving: about 160 kcal more, about 4 g more protein, about 15 g more fat.
Chickpeas instead of white beans
Nuttier, and they mash to a coarser spread.
Per serving: about 20 kcal more, about the same protein, about 2 g more fat.
Peppers you roast yourself
About 160 g raw, roasted and peeled. No brine, and the sodium becomes calculable.
Per serving: about the same energy, 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 cold lunch with protein from both the tuna and the beans. Sodium is not calculated, because the jarred peppers' brine is not in their record.
| Energy | 355 kcal |
|---|---|
| Protein | 30 g |
| Fat | 6 g |
| of which saturates | 1 g |
| Carbohydrate | 48 g |
| of which sugars | 7 g |
| Fibre | 6 g |
| Sodium | not calculated |
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 |
| plain yoghurt | 80 g | FDC 170886Yogurt, plain, low fat | 50 kcal | 4.2 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| tortillas | 100 g | FDC 167535Tortillas, ready-to-bake or -fry, flour, shelf stable | 297 kcal | 8.0 g |
| tinned tuna | 180 g | FDC 173709Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | 155 kcal | 35.0 g |
| roasted red peppers from a jar | 120 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 40 kcal | 1.2 g |
| Whole recipe | Divided by 2 | 715 kcal | 59.4 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. sodium 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
- Keep the bean spread and the tuna covered in the fridge for up to 2 days and roll the wraps fresh. A rolled wrap goes soft within hours.
- Reheating
- Eaten cold.
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