Tuna and White Bean Wraps
Transform your lunchtime routine with these flavorful and protein-packed Tuna and White Bean Wraps! Featuring a vibrant mix of tender canned tuna, creamy white beans, and crisp red onion, all tossed in a zesty homemade dressing with olive oil, fresh lemon juice, Dijon mustard, and a touch of honey, this quick recipe strikes the perfect balance between fresh and hearty. Wrapped in soft flour tortillas with a layer of baby spinach for a nutritious crunch, these wraps come together in just 15 minutes and require no cooking—ideal for busy weekdays or meal prep. Whether enjoyed fresh or packed for an on-the-go bite, these wholesome wraps are as delicious as they are satisfying. Try this easy, no-fuss recipe for a healthy lunch or light dinner!
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Recipe Information
Ingredients
- 2 5-ounce cans Canned tuna in water
- 1 15-ounce can Canned white beans (cannellini or great northern)
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 1 clove Garlic, minced
- 2 tablespoons Parsley, chopped
- 0.25 cup Red onion, finely chopped
- 2 cups Baby spinach leaves
- 4 pieces Flour tortillas (10-inch size)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Drain the canned tuna and white beans. Rinse the white beans under cold water and set both aside.
In a large mixing bowl, combine the olive oil, lemon juice, Dijon mustard, honey, minced garlic, salt, and black pepper. Whisk until well combined to create the dressing.
Add the drained tuna to the bowl and flake it with a fork. Add the rinsed white beans, chopped parsley, and finely chopped red onion. Stir gently to mix everything together and coat with the dressing.
Lay a flour tortilla flat on a clean surface. Place 0.5 cup of baby spinach leaves in the center of the tortilla.
Spoon a quarter of the tuna and white bean mixture on top of the spinach leaves.
Fold in the two sides of the tortilla, then roll it tightly from the bottom to form a wrap. Repeat with the remaining tortillas and filling.
Serve immediately, or wrap tightly in foil or plastic wrap for an on-the-go meal.
Nutrition Facts
Calories |
470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 1263 mg | 55% | |
| Total Carbohydrate | 56.0 g | 20% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 3.7 g | ||
| Protein | 30.8 g | 62% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 133 mg | 10% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 625 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
