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Tuna & Bean Salad in Pita Pockets

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Submitted by happyzhangbo

.

YIELD

2 servings

PREP

10 min

COOK

0 min

READY

15 min

Ingredients

1 1
CLOVE CLOVE GARLIC
crushed and peeled
¼ 1.3
TEASPOON ML SALT
1 15
TABLESPOON ML LEMON JUICE
1 15
TABLESPOON ML OLIVE OIL, EXTRA-VIRGIN
¼ 1.3
TEASPOON ML CAYENNE PEPPER
crushed
15 433.5
OUNCES ML/G GREAT NORTHERN BEANS
rinsed
3 86.7
OUNCES ML/G TUNA
canned, packed in water, drained and flaked
1 237
CUP ML ARUGULA (ROQUETTE)
coarsely chopped *
1 1
X X BLACK PEPPER
freshly ground to taste *
2 2
EACH EACH PITA BREAD, WHOLE WHEAT
6-inch *
4 4
LARGE LARGE LETTUCE LEAVES *
¼ 59
CUP ML RED ONION
thinly sliced

Directions

With a chef’s knife, mash garlic and salt into a paste.

Transfer to a bowl.

Whisk in lemon juice, oil and crushed red pepper.

Add beans, tuna and arugula; toss to mix.

Season with pepper.

Cut a quarter off each pita to open the pocket.

(Save the trimmings to make pita crisps.)

Line the centers with lettuce.

Fill with tuna/bean salad and red onion slices.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 326g (11.5 oz)
Amount per Serving
Calories 376 17% from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 404mg 17%
Total Carbohydrate 18g 18%
Dietary Fiber 12g 49%
Sugars g
Protein 51g
Vitamin A 1% Vitamin C 15%
Calcium 14% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 
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