Nutrition per serving may change if servings are adjusted.
1 clove garlic, crushed and peeled
1/4 teaspoon salt
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1/4 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
1/4 cup thinly sliced red onion
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.
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.
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; g added sugars; 855 IU vitamin A;
8 mg vitamin C; 136 mg calcium; 6 mg iron;
687 mg sodium; 817 mg potassium
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
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.