Bean and Tuna Wrap - A Legume a Day

Tuna and Bean Wrap

Often, when you ask people how they like to use red kidney beans, you hear the response “chili”. Now – don’t get me wrong! – I love a good bean chili, and a nice three bean salad with red kidney beans. But, I feel like this bean doesn’t get the rightful attention it deserves as being incredibly versatile. For example, have you tried Kidney Bean Brownies yet?? (And if not, what are you waiting for?) Or how about this Tuna and Bean Wrap?

This wrap is packed – and I mean really packed – with protein. And dietary fiber. And other nutritional goodness. You can find the nutrition facts at the bottom of this post. Plus, just look how pretty these beans are!

Bean and Tuna Wrap Ingredients - A Legume a Day

This Tuna and Bean Wrap is also a flexible recipe that you can easily adapt to suit your tastes. You want to add more vegetables for color and crunch? Go for it! You could even serve it over greens if you are really in a vegetable-y mood. Or maybe you’re in the mood for crackers. Well then, you’re in luck, because this works great as a hearty dip to enjoy with crackers. And of course, you can always enjoy it as a sandwich (regular or open-faced) instead of a wrap. Maybe even add some cheese and enjoy a tuna and bean melt. You get the idea – the possibilities are endless!

Bean and Tuna Wrap

Recipe by A Legume a DayDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Calories

439

kcal

Red kidney beans are the star in this Tuna and Bean Wrap. Simple to make, it is packed with protein, fiber, and the color and crunch of fresh vegetables.

Ingredients

  • 3 cups cooked red kidney beans, or 2 15-oz. cans of red kidney beans

  • 12 oz. tuna (if your cans are a slightly different size, it’s okay to have a couple ounces plus or minus)

  • 2 Tbs mayonnaise (can use a reduced fat mayo or a plain yogurt, if preferred)

  • 2 Tbs lemon juice, or to taste

  • Black pepper, to taste

  • 1/4 cup chopped fresh parsley – or use a different fresh herb (like basil) of your preference, adjusting the amount as needed

  • ~1/2 cucumber – cucumber size varies, so use the amount that seems right to you (I like English cucumbers – or a similar style – because they have more texture and a satisfying crunch)

  • 2 – 3 green onions

  • Jalapeño, fresh or pickled, to taste (optional)

  • 1 cup cherry tomatoes

  • 4 whole wheat tortillas

  • Optional additions (recommended by a recipe tester): chopped pickle, corn, handful of greens

Directions

  • Drain red kidney beans. If using canned beans, rinse if desired. (With canned beans, rinsing has been shown to help reduce the sodium level.) In a large bowl, partially mash to desired texture, as this will help when assembling the wrap to ensure it stays together. If the beans are not cooperating and are a bit hard to mash, then microwave them for about 30 – 45 seconds, to help make them easier to mash.
  • Drain the tuna and add to the beans. Also add the mayo, fresh lemon juice, and black pepper. Stir.
  • Chop the parsley and cucumber to desired size. Slice the green onions. Dice the jalapeño, if using. Halve or quarter the cherry tomatoes, depending on their size and your preferred bite size in a salad. Also prepare any other desired additions. Add everything except the tomatoes to the bowl and mix well.
  • Add tomatoes and stir gently so they do not become too mushed. Taste mixture for seasoning and adjust if needed. (For example, I love more lemon, and my husband usually adds more mayo.)
  • Spoon mixture onto the tortillas. Roll wraps and serve, toasting in a skillet to warm or crisp the tortilla if desired.

Notes

  • If you want to use larger, garden-fresh tomato instead of cherry tomatoes, you can slice the tomato instead. If using sliced tomatoes, add those as you assemble the wrap, instead of directly to the bean + tuna mixture.
  • Like I said in the intro to this post, this is a flexible recipe that you can easily adapt to suit your tastes. You want to add more vegetables for color and crunch? Go for it! You could even serve it over greens if you are really in a vegetable-y mood. Or maybe you’re in the mood for crackers. Well then, you’re in luck, because this works great as a hearty dip to enjoy with crackers. And of course, you can always enjoy it as a sandwich (regular or open-faced) instead of a wrap. Maybe even add some cheese and enjoy a tuna and bean melt. You get the idea – the possibilities are endless!

Tuna and Bean Wrap Nutrition Facts

I made these nutrition facts in Nutritionist Pro. As I always say with nutrition facts – this is to give you an idea, and numbers may vary slightly with different brands, etc. I used regular mayo in this, but you could use a low-fat mayo or a low-fat plain yogurt to reduce the fat content, if desired. As you can see, the protein content of this Tuna and Bean Wrap is pretty fantastic! What I love about this though is that not only is there protein, but you are getting all the benefits of the dietary fiber from the beans. (And of course some fiber is also being contributed by the veggies and whole wheat tortilla.) Protein and dietary fiber are a powerful combo, helping us feel satisfied and full.

Tuna and Bean Wrap Nutrition Facts

More Bean Wraps (or Toast!)

Here are a few other ideas for when you are craving a nice, satisfying, nutritious wrap, sandwich, or toast:

I hope you enjoy!

Bean and Tuna Wrap - A Legume a Day

2 Comments

  1. This is a great and easy summer recipe! I had a lot of fun with some variations based on what I had on hand — black beans instead of red kidney beans, peperoncini instead of a jalapeno pepper, and added cottage cheese. It was delicious!

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