Open Arms of Minnesota

Weekly Recipe #170: Tuna and Bean Wrap

By Michelle Trautz, University of Minnesota Medical Center, Fairview Dietetic Intern

Photo Credit - Frank Steiner/Flickr
Photo Credit – Frank Steiner/Flickr

Wraps are a great way to “change-up” the typical, and sometimes boring, sandwich option. This recipe will teach you how to pack your own brown-bag tuna salad! The wrap also utilizes many herbs and vegetables which will soon be coming into season within your backyard or community garden.

When thinking about sandwiches, images of sliced ham, turkey, or roast beef often come to mind. However, tuna is a great substitution. Not only is it a good source of protein, but it is packed with omega-3 fatty acids. The recipe is also loaded with vegetables, which can help you meet those pesky Dietary Guideline recommendations.

Tuna and Bean Wrap

This recipe has been adapted from BettyCrocker.com. The original recipe calls for cannellini beans, however navy beans have been substituted. Salt has also been omitted from the recipe in an effort to decrease the sodium content.

(Serves ~6 people)

Ingredients:

  • ¼ cup chopped red onion
  • 2 tbsp lemon juice
  • “dash” of black pepper
  • 1 tbsp olive oil
  • 1 can (~15 oz) rinsed and drained navy beans
  • 2 cans (6 oz) chunk white tuna (in water), drained
  • 1 cup quartered baby tomatoes
  • ¼ cup fresh, snipped parsley
  • 6 whole wheat tortillas
  • ½ cup shredded carrots
  • 1 handful of spinach (optional)

Instructions:

1. Combine red onion, lemon juice, and pepper in a small bowl. Whisk in olive oil and set aside.
2. Mash beans in a large bowl. Add tuna, tomatoes, and parsley. Pour prepared dressing over mixture and stir gently.
3. Divide bean mixture between tortillas and top with carrots before rolling.

Simple Tips:

– If making this sandwich on a budget, fresh parsley is not required. You may also purchase dried parsley in order to cut down on cost.
– When buying tuna, make sure it is packed in water, not oil. Tuna in water contains less calories and fat when compared to tuna in oil. (yes, the recipe calls for olive oil, but this may be omitted if trying to decrease the caloric/fat content of the recipe).
– Make sure to drain and rinse the navy beans using a strainer. This may sound crazy, but this helps to cut back on the amount of sodium you will be consuming.

Nutrition Information:

Per serving: 422 calories, 8 g total fat (1.5 g saturated fat), 8.5 mg cholesterol, 66 g carbohydrate, 0 g added sugar, 13 g fiber, and 433 mg sodium.
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