10-Minute Tuna White Bean Wraps

Looking for a fresh, protein-packed lunch that comes together in minutes? This 10-Minute Tuna and White Bean No-Mayo Salad Wrap is the perfect solution for busy days. Combining the creaminess of cannellini beans with the zest of a homemade lemon-dijon dressing, this Mediterranean-inspired meal offers a light yet satisfying alternative to traditional tuna salad. It is quick, healthy, and ideal for an on-the-go lifestyle.

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This recipe relies on the wonderful texture of mashed white beans and flaky tuna, accented by the crunch of cucumber and red onion. By skipping the heavy mayonnaise and opting for extra-virgin olive oil and fresh lemon juice, you create a vibrant flavor profile that highlights the freshness of the ingredients. Whether you use whole wheat or spinach tortillas, every bite is a refreshing escape to the Mediterranean.

Ingredients

• Protein & Beans: 1 (5 oz / 140 g) can tuna in water (drained), 1 cup (170 g) canned white beans (cannellini or navy, rinsed and drained).
• Vegetables: 1/2 cup diced cucumber, 1/2 cup cherry tomatoes (quartered), 1/4 small red onion (finely chopped), 1 cup baby spinach or mixed greens.
• Dressing: 2 tbsp extra-virgin olive oil, 1 tbsp freshly squeezed lemon juice, 1 tsp Dijon mustard, 1 small garlic clove (minced), 1/4 tsp sea salt, 1/4 tsp freshly ground black pepper.
• Wraps: 2 large whole wheat or spinach tortillas (8–10 inch diameter).

Instructions

Step 1: Prepare the Base

In a medium bowl, combine the drained tuna and white beans. Lightly mash them with a fork to achieve a chunky, cohesive texture.

Step 2: Add Vegetables

Incorporate the diced cucumber, quartered cherry tomatoes, and finely chopped red onion. Toss gently to combine all ingredients.

Step 3: Whisk the Dressing

In a separate small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, minced garlic, sea salt, and black pepper until emulsified.

Step 4: Combine and Season

Pour the dressing over the tuna and bean mixture. Stir well until everything is evenly coated.

Step 5: Assemble the Wraps

Lay the tortillas flat and arrange baby spinach or mixed greens down the center. Spoon the tuna salad over the greens, fold in the sides, and roll up tightly.

Zusatztipps für die Zubereitung

To ensure the best texture, make sure both the tuna and the white beans are thoroughly drained before mixing. Mashing the beans slightly is a key step; it helps the filling hold together inside the tortilla without the need for a thick binder like mayo. For an even more intense flavor profile, consider adding a handful of chopped fresh parsley or a pinch of red chili flakes to the salad mixture.

Varianten und Anpassungen

This recipe is highly adaptable to dietary needs. If you require a gluten-free meal, simply substitute the whole wheat tortillas with your favorite gluten-free wraps or even large collard green leaves for a low-carb version. You can also experiment with different greens, such as peppery arugula or crisp romaine, depending on what you have on hand in your crisper drawer.

Serviervorschläge

These wraps are best served immediately to enjoy the contrast between the chilled salad and the soft tortilla. If you are packing them for an on-the-go lunch, wrap them tightly in parchment paper or foil to keep them secure. They pair excellently with a side of fresh fruit sticks, a handful of nuts, or crunchy raw vegetable sticks for a complete and balanced meal.

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With 340 calories and 22g of protein per serving, these Tuna and White Bean Wraps are a nutritional powerhouse that doesn't compromise on flavor. Enjoy a quick, zesty, and nourishing lunch that fits perfectly into your healthy lifestyle!

Recipe FAQs

→ Can I use fresh tuna instead of canned?

Yes, fresh tuna can be cooked and flaked before mixing, offering a slightly different texture but maintaining the dish's fresh flavors.

→ What are good substitute beans if I don't have white beans?

Great alternatives include cannellini, navy, or even chickpeas for a similar creamy texture and protein boost.

→ How can I make the wraps gluten-free?

Simply swap the whole wheat tortillas for gluten-free wraps or large lettuce leaves for a lighter option.

→ Is there a way to add more flavor without changing ingredients?

Try adding fresh parsley, chili flakes, or a hint of smoked paprika to elevate the taste without altering the base components.

→ How should I store leftovers?

Wrap tightly in parchment or plastic wrap and refrigerate. Consume within a day for best freshness and texture.