Tuna & Bean Salad in Pita Pockets

Name: Tuna & Bean Salad in Pita Pockets
Total time: 15 min
Ingredients: 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

Rating: 5 stars

2 Ratings
2 Reviews

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:

Nutrition Profile:

Low-Calorie

High Fiber

Dairy-Free

Healthy Aging

Healthy Immunity

Healthy Pregnancy

Nutrition Info

Directions

Step 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.

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Step 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

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

Per Serving:

442 calories; protein 26.4g; carbohydrates 66.4g; dietary fiber 14.7g; sugars 1.7g; fat 9.9g; saturated fat 1.5g; cholesterol 15.3mg; vitamin a iu 854.6IU; vitamin c 8.4mg; folate 184.7mcg; calcium 135.7mg; iron 5.9mg; magnesium 129.7mg; potassium 817mg; sodium 687mg; thiamin 0.5mg.

Exchanges:

4 1/2 starch, 1/2 vegetable, 3 lean meat, 1 1/2 fat

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

Reviews: Most Helpful

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alison.weber@yahoo.com

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

EatingWell User

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

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Recipe Summary

Ingredients

Directions

Tips

Nutrition Facts

Reviews (2)

All Reviews for Tuna & Bean Salad in Pita Pockets

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Tuna & Bean Salad in Pita Pockets

Gallery

Recipe Summary

Ingredients

Directions

Tips

Nutrition Facts

Reviews (2)

All Reviews for Tuna & Bean Salad in Pita Pockets