Tuna And Black Bean Salad Wraps Recipes

TUNA AND WHITE BEAN LETTUCE WRAPS

Tuna and White Bean Lettuce Wraps image

Say bye-bye to ho-hum tuna salad. Here's a recipe we actually look forward to eating. -Heather Senger, Madison, Wisconsin

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 9

Ingredients

1 can (12 ounces) light tuna in water, drained and flaked
1 can (15 ounces) cannellini beans, rinsed and drained
1/4 cup chopped red onion
2 tablespoons olive oil
1 tablespoon minced fresh parsley
1/8 teaspoon salt
1/8 teaspoon pepper
12 Bibb or Boston lettuce leaves (about 1 medium head)
1 medium ripe avocado, peeled and sliced

Steps:

In a small bowl, combine the first 7 ingredients; toss lightly to combine. Serve in lettuce leaves; top with avocado.

Nutrition Facts : Calories 279 calories, Fat 13g fat (2g saturated fat), Cholesterol 31mg cholesterol, Sodium 421mg sodium, Carbohydrate 19g carbohydrate (1g sugars, Fiber 7g fiber), Protein 22g protein. Diabetic Exchanges

BLACK BEAN TUNA SALAD

Black Bean Tuna Salad image

A quick and healthy tuna salad with a different twist. I put this together for lunch today, just tossing together what sounded good. The flavors came together nicely, I thought, so I am posting the recipe. It was great served in a whole-wheat tortilla.

Provided by GaylaJ

Categories Lunch/Snacks

Time 10m

Yield 4-6 serving(s)

Number Of Ingredients 11

Ingredients

2 (6 ounce) cans solid albacore tuna, drained
1 (15 ounce) can black beans, drained and rinsed (I do this in a strainer)
1 (4 ounce) can chopped green chilies, drained
3 tablespoons chopped red onions
1 -2 tablespoon chopped fresh cilantro
1/4 cup mayonnaise (I used light)
1/2 teaspoon chili powder
1/4 teaspoon cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
fresh ground pepper, to taste

Steps:

In a medium-sized bowl, flake tuna with a fork; add beans, chiles, onions, and cilantro and toss to combine.
In a small bowl, stir together remaining ingredients; add to tuna mixture and carefully toss to incorporate ingredients.
Taste and adjust seasonings, if desired.

TUNA AND BEAN SALAD

Tuna and Bean Salad image

This is a mainstay in my house, something you can always throw together for an easy light meal. The authentic version would call for tuna packed in olive oil, but I actually prefer water-packed tuna. The salad packs a lot of protein, not just from the beans, but also from the tuna, which is also an excellent source of Omega-3 fatty acids.

Provided by Martha Rose Shulman

Time 15m

Yield Serves 2 as a main dish, 4 as a starter

Number Of Ingredients 12

Ingredients

1 small or 1/2 medium red onion, peeled and very thinly sliced
1 tablespoon plus 1 teaspoon red wine vinegar or sherry vinegar
1 (6 1/2-ounce) can water-packed tuna, drained
1 (15-ounce) can cannellini beans or borlotti beans, drained through a strainer and rinsed
3 fresh sage leaves, slivered
2 tablespoons finely chopped flat-leaf parsley
Salt and freshly ground pepper
1 small or medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil
1 tablespoon plain low-fat or nonfat yogurt (or omit and use 4 tablespoons olive oil)
1/2 Japanese cucumber, cut in half lengthwise and sliced, for garnish

Steps:

Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.

Nutrition Facts : @context http, Calories 541, UnsaturatedFat 18 grams, Carbohydrate 53 grams, Fat 22 grams, Fiber 12 grams, Protein 35 grams, SaturatedFat 3 grams, Sodium 946 milligrams, Sugar 4 grams, TransFat 0 grams

TUNA & BLACK BEAN WRAP

Tuna & Black Bean Wrap image

This is a delicious dish. A lunch favorite in my house hold. It is quick and easy to assemble. As always, It is low in calories. I hope you enjoy this just as much as we do.

Provided by Hope Rock

Categories Lunch/Snacks

Time 5m

Yield 4 Wraps, 4 serving(s)

Number Of Ingredients 9

Ingredients

1 (2 1/2 ounce) envelope tuna in water
1 (15 ounce) can black beans, drained
1/2 cup prepared salsa
1/2 cup shredded cheddar cheese (or a Combination of both) or 1/2 cup mozzarella cheese (or a Combination of both)
1/8 cup diced green onion
1 tablespoon fresh cilantro
3/4 cup diced green cabbage or 3/4 cup red cabbage
1/4 teaspoon seasoning salt
4 low-carb whole wheat tortillas

Steps:

In a medium sized bowl add the tuna, drained black beans, salsa, cheese, Green onions, Cabbage, Cilantro and Salt. Combine until well mixed.
Separate the tuna mixture into four equal parts. Place a serving in each whole wheat tortilla. Roll the mixture up into each tortilla, allowing the ends to remain open; there's no need to tuck them.
Cut each tortilla wrap in half at an angle, plate and serve.

Nutrition Facts : Calories 195.2, Fat 5.7, SaturatedFat 3.2, Cholesterol 22.6, Sodium 355.8, Carbohydrate 21.4, Fiber 7.6, Sugar 1.6, Protein 15.4

TUNA SALAD WRAPS

Tuna Salad Wraps image

"Usually, I make my tuna salad the night before, so the flavors have more time to blend. Plus, the sandwiches go together quickly for a neat and compact meal." -Ivy Abbadessa, Loxahatchee, Florida

Provided by Taste of Home

Categories Lunch

Time 15m

Yield 6 servings.

Number Of Ingredients 11

Ingredients

1 large cucumber, seeded and finely chopped
1/4 cup finely chopped red onion
1 tablespoon minced fresh parsley
2 teaspoons grated lemon zest
1/4 teaspoon seasoned salt
1/4 cup reduced-fat Italian salad dressing
1 can (12 ounces) light water-packed tuna, drained and flaked
1/4 cup reduced-fat mayonnaise
1/4 cup chopped celery
1/4 cup chopped green onions
6 flour tortillas (8 inches), room temperature

Steps:

In a small bowl, combine the first six ingredients. In another bowl, combine the tuna, mayonnaise, celery and green onions., Spread 1/4 cup tuna mixture over each tortilla; top with 1/3 cup cucumber mixture. Fold in sides of tortillas and roll up.

Nutrition Facts : Calories 275 calories, Fat 8g fat (1g saturated fat), Cholesterol 21mg cholesterol, Sodium 666mg sodium, Carbohydrate 30g carbohydrate (2g sugars, Fiber 1g fiber), Protein 20g protein. Diabetic Exchanges

TUNA AND BLACK BEAN SALAD WRAPS

Tuna and Black Bean Salad Wraps image

A light, refreshing meal all wrapped up inside a crisp bed of lettuce, this dish is perfect for enjoying on those warm, sunny days. Full of vibrant color and flavor, each bite is packed with heart-healthy canned tuna, fiber-rich canned black beans and tasty veggies that will stimulate your taste buds.

Provided by Allrecipes Member

Time 20m

Yield 6

Number Of Ingredients 11

Ingredients

1 (15 ounce) can black beans, drained
1 (11 ounce) can white albacore tuna
¾ cup fresh tomatoes, peeled, seeded and chopped
⅓ cup finely chopped red onion
1 tablespoon minced serrano pepper
½ cup extra-virgin olive oil
2 tablespoons fresh lime juice
¼ cup chopped parsley
¼ cup chopped cilantro
1 pinch Salt and pepper, to taste
6 large leaf (blank)s large butter lettuce leaves

Steps:

In a large bowl, combine beans, tuna, tomatoes, onion, peppers, oil and lime juice. Toss gently, being careful to keep tuna in bite-size pieces. Cover and refrigerate at least one hour. Add parsley and cilantro; season with salt and pepper. Spoon tuna salad into lettuce leaves. Fold up leaves and eat taco style.

Nutrition Facts : Calories 277.4 calories, Carbohydrate 2.8 g, Cholesterol 16.1 mg, Fat 23 g, Fiber 0.8 g, Protein 14.4 g, SaturatedFat 3.3 g, Sodium 210.6 mg, Sugar 1.3 g

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