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.
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.