Small in size, these White Bean Tuna Salad Wraps are not only delicious but are loaded with nutrients perfect for midday pick-me-ups. You may just beat that two o’clock feeling after eating these for lunch!
Pack one for the kiddo’s lunch, too — these White Bean Tuna Salad Wraps don’t get soggy, provide an balance of protein, carbohydrates, and healthy fats, and are just all around visually appealing. Help your little ones stay energized and focused throughout the school day.
What makes these wraps so healthy?
Our White Bean Tuna Salad Wraps recipe calls for tuna in olive oil, rather than water, which, while a bit more on the calorie side, is much higher in vitamin D and selenium — helping your body fight infections. Plus, is excellent for your bones!
Meanwhile, the central star, white beans, provides a plethora of marvelous nutrients and vitamins, like protein, fiber, folate, iron, and magnesium. You have the option to use either cannellini or Great Northern white beans. The difference is that cannellini beans are a bit larger and creamier, while Great Northern beans are firmer and smaller in size. But you can’t go wrong with either!
White Bean Tuna Salad Wraps Recipe
Yields 4 Servings
1 cup chopped red onions or shallots
The zest and juice of 1 lemon or 2 limes (can sub a tablespoon or two of cider vinegar)
2 (5- to 6-ounce) cans of tuna packed in olive oil
2 (15-ounce) cans of cannellini or Great Northern white beans, rinsed and drained
1/2 cup (loosely packed) chopped parsley or arugula, or 2 tablespoons thinly sliced mint
1/2 tsp freshly ground black pepper
Salt and more extra virgin olive oil, to taste
1 package of whole wheat tortillas
1 cup spring salad mix
- Sprinkle some of the lemon juice over the chopped onions while you prepare the other ingredients. This will take some of the oniony edge off the onions.
- Combine ingredients in a bowl. Drain the oil from the tuna and put the tuna into a large bowl. Add the beans to the tuna and gently stir to combine.
- Add the onions, herbs, black pepper, lemon zest and lemon juice and mix to combine. Add Tabasco or chili to taste.
- If the salad needs more acid, add a little more lemon juice. If the salad seems a little dry, add a little bit of extra virgin olive oil. Add salt to taste.
- Chill before serving.
- Lay tortillas on a clean work surface. Lay salad mix over tortilla. Spread ½ cup of tuna salad over greens. Fold top and bottom half of tortilla into the middle, turn the tortilla to the open edges and fold over like a burrito.
This salad will last several days in the fridge, tightly covered.
Recipe by Alekka Sweeney / Photography by Dave Bryce
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