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
Warm tofu and potato mustard salad
Golden tofu and potatoes with 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 tofu browns in 8 to 10 minutes
- Photograph the finished bowls
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 375 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:
- soya milk. Choose an unsweetened soya milk; sweetened versions add sugar.
- Dijon mustard. Many Dijon mustards also declare sulphites; check the label.
Cooking steps
Boil the potatoes for 12 to 15 minutes, adding the green beans for the last 4 minutes. Drain them and leave them in the colander to stop steaming.
Meanwhile, warm the oil in a non-stick frying pan over medium-high heat and cook the tofu for 8 to 10 minutes, turning, until golden on several sides and hot through.
Whisk the soya milk, mustard and dill together into a pourable dressing.
Divide the potatoes, beans and tofu between two bowls and spoon the dressing over.
The useful detail
Let vegetables stop steaming heavily before dressing them. Steam thins the dressing and it slides off; a minute or two in the colander is enough.
Make it work for you
One serving is A bowl, half the salad. 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.
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.
Tempeh instead of tofu
Firmer and nuttier, and it browns faster.
Per serving: about 65 kcal more, about 4 g more protein, about 3 g more fat.
Wholegrain mustard
Milder, with more texture in the dressing. 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 warm salad where the tofu carries the protein. The dressing is mustard and soya milk rather than oil and mayonnaise.
| Energy | 375 kcal |
|---|---|
| Protein | 30 g |
| Fat | 18 g |
| of which saturates | 3 g |
| Carbohydrate | 30 g |
| of which sugars | not calculated |
| Fibre | 7 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 |
| green beans | 100 g | FDC 169961Beans, snap, green, raw | 31 kcal | 1.8 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| firm tofu | 280 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 403 kcal | 48.4 g |
| soya milk | 105 g | FDC 2705405Soy milk, unsweetened | 39 kcal | 3.7 g |
| Dijon mustard | 10 g | FDC 2710085Mustard | 7 kcal | 0.4 g |
| fresh dill | 5 g | FDC 172233Dill weed, freshFresh dill is 43 kcal per 100 g on FoodData Central 172233, so the few grams a recipe uses add 2 or 3 kcal. That record has no sugars value, so the dill is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| Whole recipe | Divided by 2 | 753 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. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. 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. Good cold the next day; dress it again lightly.
- 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