No-Cook Tuna & Bean Wraps

Servings: 4

No-cook wraps are every busy bee’s dream! Whether you care for children or work full-time, time always flies on weeknights. This fiber - and protein - rich meal can be assembled in just ten minutes to silence your hunger pangs, all while tasting delicious.

 

INGREDIENTS

1 (15-oz.) can cannellini beans, drained and rinsed
1 (4-oz.) can light tuna in water, drained and flaked with a fork
2 tablespoons extra-virgin olive oil
1 tablespoon fresh parsley
⅛ teaspoon salt
⅛ teaspoon pepper
4 (8-inch) whole-wheat tortillas
1 ripe avocado, sliced

 

INSTRUCTIONS

1. Combine the beans, tuna, olive oil, parsley, salt, and pepper in a small bowl, tossing to mix.
2. Warm the tortillas in the microwave for 10 seconds and place each one on a plate.
3. Divide the bean–tuna mixture among the four tortillas and roll each into a wrap. Top each tortilla wrap with slices of avocado. Serve and enjoy!

 

NUTRITION • per one serving • 

Calories 353
Total Fat 15.51 g 24%
Saturated Fat 2.3 g 12%
Polyunsaturated Fat 2.1 g —
Monounsaturated Fat 9.9 g —
Trans Fat — 
Cholesterol 28 mg 9%
Sodium 829 mg 35%
Total Carbohydrates 30.61 g 10%
Dietary Fiber 10 g 41%
Total Sugars 1 g —
Protein 26.2 g 52%
Vitamin A 361 mcg 34%
Vitamin C 12.4 mcg 21%
Vitamin D 8 mcg 6%
Potassium 856 mg 18%
Calcium 95 mg 10%
Iron 4.51 mg 25%

This AMAZING Recipe can be found in my new The Mediterranean Refresh Under 30 Minutes cookbook here


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