Tuna Black Bean Wrap
Looking for a nutritious, flavor-packed meal that’s perfect for busy days? This Tuna Black Bean Wrap combines the protein power of canned tuna and black beans with the zesty tang of fresh lime juice and a hint of chili spice. Creamy Greek yogurt binds the filling, while crisp mixed greens and a sprinkle of fresh cilantro add a refreshing crunch. Wrapped in whole wheat tortillas, this quick and easy recipe comes together in just 15 minutes, making it an ideal option for a healthy lunch or portable meal on the go. Add shredded cheddar cheese and a dash of hot sauce for a customizable twist on this satisfying, high-protein wrap!
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Recipe Information
Ingredients
- 2 cans Canned tuna (in water, drained)
- 1 cup Black beans (cooked or canned, rinsed and drained)
- 2 tablespoons Plain Greek yogurt
- 1 tablespoon Fresh lime juice
- 0.5 teaspoons Ground cumin
- 0.5 teaspoons Chili powder
- 0.25 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.5 cup Cherry tomatoes (sliced in half)
- 0.25 cup Red onion (finely diced)
- 2 tablespoons Fresh cilantro (chopped)
- 4 pieces Whole wheat tortillas
- 2 cups Mixed greens or lettuce
- 0.5 cup Shredded cheddar cheese (optional)
- 1 teaspoon Hot sauce (optional, for serving)
Instructions
In a large mixing bowl, combine the drained tuna and black beans. Gently mash the black beans slightly with a fork to help them bind with the tuna.
Add the Greek yogurt, lime juice, ground cumin, chili powder, salt, and black pepper to the tuna and bean mixture. Mix well until all ingredients are evenly combined.
Fold in the sliced cherry tomatoes, diced red onion, and chopped cilantro into the mixture.
Lay out a tortilla on a flat surface and place a handful of mixed greens or lettuce in the center of the tortilla.
Spoon about 1/4 of the tuna mixture onto the greens. Spread it evenly across the center of the tortilla.
If using, sprinkle some shredded cheddar cheese on top and add a few dashes of hot sauce for extra flavor.
Fold in the sides of the tortilla and roll it tightly from the bottom to create a wrap. Repeat with the remaining tortillas and filling.
Serve immediately, or wrap tightly in foil or parchment paper for a portable meal. Enjoy!
Nutrition Facts
Calories |
371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 825 mg | 36% | |
| Total Carbohydrate | 38.9 g | 14% | |
| Dietary Fiber | 9.1 g | 33% | |
| Total Sugars | 2.6 g | ||
| Protein | 35.6 g | 71% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 216 mg | 17% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 706 mg | 15% | |
*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.
