Tuna & Bean Salad in Pita Pockets

Tuna & Bean Salad in Pita Pockets

2 Reviews
From: EatingWell Magazine, May/June 1996

Dressing tuna salad with lemon and olive oil lends a bright, fresh note that's a great alternative to mayo. Beans add appealing texture and fabulous nutrition.

Ingredients 2 servings

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  • 1 clove garlic, crushed and peeled
  • ¼ teaspoon salt
  • 1 tablespoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon crushed red pepper
  • 1 15-ounce can great northern beans, rinsed
  • 1 3-ounce can tuna packed in water, drained and flaked (see Note)
  • 1 cup arugula leaves, coarsely chopped
  • Freshly ground pepper, to taste
  • 2 6-inch whole-wheat pita breads
  • 2-4 large lettuce leaves
  • ¼ cup thinly sliced red onion


  • Active

  • Ready In

  1. With a chef's knife, mash garlic and salt into a paste. Transfer to a bowl. Whisk in lemon juice, oil and crushed red pepper. Add beans, tuna and arugula; toss to mix. Season with pepper.
  2. Cut a quarter off each pita to open the pocket. (Save the trimmings to make pita crisps.) Line the centers with lettuce. Fill with tuna/bean salad and red onion slices
  • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition information

  • Per serving: 441 calories; 10 g fat(2 g sat); 15 g fiber; 66 g carbohydrates; 26 g protein; 185 mcg folate; 15 mg cholesterol; 2 g sugars; 855 IU vitamin A; 8 mg vitamin C; 136 mg calcium; 6 mg iron; 687 mg sodium; 817 mg potassium
  • Nutrition Bonus: Folate (46% daily value), Iron (33% dv)
  • Carbohydrate Servings:
  • Exchanges: 4½ starch, ½ vegetable, 3 lean meat, 1½ fat

Reviews 2

December 01, 2011
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By: EatingWell User
This was good made with garbonzo beans. Used chopped cabbage instead of lettuce in the wrap. With cheap tuna (a grade above cat-food), has good fish taste/smell/colorl instead of beans.
July 30, 2010
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By: alison.weber
I used a whole wheat tortilla to wrap it instead of pita bread, and I substituted garbanzo beans for the white beans, as I prefer the flavor. It was a delicious light lunch, and I'll definitely make it again--the ingredients are staples I always have on hand anyway, and it was quick and easy to prepare.
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