Save to Pinterest Looking for a lunch that is both nutritious and incredibly fast? This 10-Minute Tuna and White Bean No-Mayo Salad Wrap is the perfect solution for busy days. Packed with lean protein and fiber, it swaps traditional heavy mayonnaise for a zesty, Mediterranean-inspired lemon dressing that keeps everything light and refreshing.
Save to Pinterest The secret to this wrap is the combination of textures. By lightly mashing the white beans with the tuna, you create a satisfying base that holds onto the zesty dressing, while the cherry tomatoes and spinach provide a burst of color and nutrients.
Ingredients
- Protein & Beans: 1 (5 oz / 140 g) can tuna in water, drained; 1 cup (170 g) canned white beans (cannellini or navy beans), rinsed and drained
- Vegetables: 1/2 cup (75 g) cucumber, diced; 1/2 cup (75 g) cherry tomatoes, quartered; 1/4 small red onion, finely chopped; 1 cup (30 g) baby spinach or mixed greens
- Dressing: 2 tbsp extra-virgin olive oil; 1 tbsp freshly squeezed lemon juice; 1 tsp Dijon mustard; 1 small garlic clove, minced; 1/4 tsp sea salt; 1/4 tsp freshly ground black pepper
- Wraps: 2 large whole wheat or spinach tortillas (8–10 inch / 20–25 cm diameter)
Instructions
- Step 1: Prep Base
- In a medium bowl, combine the drained tuna and white beans. Lightly mash with a fork for a chunky texture.
- Step 2: Add Veggies
- Add diced cucumber, cherry tomatoes, and red onion. Toss gently to combine.
- Step 3: Whisk Dressing
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
- Step 4: Combine
- Pour the dressing over the tuna and bean mixture. Stir until evenly coated.
- Step 5: Layer Greens
- Lay tortillas flat. Arrange baby spinach or mixed greens down the center of each.
- Step 6: Add Filling
- Spoon the tuna and white bean salad evenly over the greens.
- Step 7: Roll
- Fold in the sides and roll up tightly to form wraps. Slice in half if desired.
- Step 8: Serve
- Serve immediately or wrap in parchment for an on-the-go lunch.
Zusatztipps für die Zubereitung
To ensure the best consistency, make sure to drain the tuna and rinse the beans thoroughly. Lightly mashing the white beans is key; it helps the salad stay together inside the wrap without needing mayonnaise as a binder.
Varianten und Anpassungen
You can easily customize this wrap by adding chopped fresh parsley for an herbal note or a pinch of chili flakes for a bit of heat. If you have a wheat sensitivity, simply substitute the whole wheat tortillas with your favorite gluten-free wraps.
Serviervorschläge
This wrap is a complete meal on its own, but it pairs beautifully with a side of fresh fruit or crunchy vegetable sticks like carrots and celery. For a picnic or office lunch, wrap it tightly in parchment paper to maintain its shape.
Save to Pinterest With 22 grams of protein and only 10 minutes of effort, this healthy lunch is a game-changer for anyone looking to eat well without spending hours in the kitchen. Enjoy the fresh, zesty flavors of the Mediterranean in every bite!
Recipe Questions & Answers
- → What type of beans works best for this dish?
Cannellini or navy beans are ideal due to their creamy texture and mild flavor which complement the tuna well.
- → Can I substitute the wraps?
Whole wheat or spinach tortillas are recommended, but gluten-free wraps make a suitable alternative if needed.
- → How long does preparation take?
The entire preparation and assembly can be completed within 10 minutes, making it perfect for quick meals.
- → Is this dish suitable for a high-protein diet?
Yes, the combination of tuna and white beans provides a substantial protein boost ideal for high-protein meal plans.
- → What dressing ingredients enhance the flavor?
A mix of olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper creates a bright, zesty dressing that elevates the ingredients.