Tuna and White Bean Wrap with Kalamata
Jarred tuna forked through crushed white beans with kalamata, tomato and lemon-soaked onion. Nothing is cooked but the wrapper.
Ingredients
- 130 g Tinned tuna
- 120 g Cannellini beans
- 1 Whole wheat tortillas
- 20 g Kalamata olives
- 1 Lemon
- 1 tbsp Olive oil
- 60 g Tomato (optional)
- 30 g Red onion (optional)
- 10 g Parsley (optional)
- ½ tsp Dried oregano (optional)
Method
- Slice the red onion as fine as your knife allows and drop the slivers into the juice of half the lemon, to take the raw edge off them while you do everything else.
- Drain the beans, put them in a bowl with the olive oil and the dried oregano, and press about a third of them against the side with a fork so the mixture holds together instead of rolling out of the wrap.
- Flake the tuna in large pieces rather than shredding it, tear the kalamata olives off their stones, dice the tomato and roughly chop the parsley.
- Lay the wholewheat tortilla on a dry pan over a moderate flame, thirty seconds on each face — long enough to relax it, short enough that it stays soft in the middle.
- Spread the crushed beans over the warm tortilla like a paste, lay the tuna, olives and tomato in a band across the lower half, then lift the onions out of their lemon and scatter them on with the parsley.
- Roll it firmly, wrap the bottom half in paper so the beans cannot push their way out, and finish with a squeeze from the other half of the lemon.
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About Tuna and White Bean Wrap with Kalamata
Tuna and White Bean Wrap with Kalamata is a Greek lunch or dinner that comes together in about 10 minutes and serves 1. It fits anti-inflammatory eating.
Tuna and White Bean Wrap with Kalamata: frequently asked questions
How many calories are in Tuna and White Bean Wrap with Kalamata?
A serving has about 752 calories — 52.5g protein, 64g carbs, 32.4g fat, 15.5g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 52.5g of protein, roughly 28% of its calories.
Is Tuna and White Bean Wrap with Kalamata gluten-free?
Based on its ingredients, Tuna and White Bean Wrap with Kalamata has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Tuna and White Bean Wrap with Kalamata?
The core ingredients are essential, but you can leave out tomato, red onion, parsley — they're optional and mainly there for extra flavor or finish.
How many servings does Tuna and White Bean Wrap with Kalamata make?
This recipe makes 1 serving. In the app you can scale it up or down and the ingredient amounts adjust automatically.