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.

EatingWell Test Kitchen
Source: EatingWell Magazine, May/June 1996

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Recipe Summary

total:
15 mins
Servings:
2
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

Tips

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 Facts

442 calories; protein 26.4g 53% DV; carbohydrates 66.4g 21% DV; dietary fiber 14.7g 59% DV; sugars 1.7g; fat 9.9g 15% DV; saturated fat 1.5g 8% DV; cholesterol 15.3mg 5% DV; vitamin a iu 854.6IU 17% DV; vitamin c 8.4mg 14% DV; folate 184.7mcg 46% DV; calcium 135.7mg 14% DV; iron 5.9mg 33% DV; magnesium 129.7mg 46% DV; potassium 817mg 23% DV; sodium 687mg 28% DV; thiamin 0.5mg 46% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/30/2011
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. Read More
Rating: 5 stars
12/01/2011
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. Read More