Tuna and Black Bean Wrap

Tuna and Black Bean Wrap

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Makes 4 servings

1 can black beans, drained and rinsed

1 can tuna packed in oil, drained

½ cup chopped fresh tomato

½ cup chopped red pepper

¼ cup finely chopped red onion

¼ cup olive oil

3 Tablespoon lime juice

Pinch of salt and pepper

¼ cup chopped cilantro

4 10-inch whole grain tortillas

2 handfuls chopped lettuce

½ avocado, sliced

This tasty wrap is filled with protein, but with the lime and peppers, it still feels light.


1. In a large bowl, toss together the beans, tuna, tomatoes, peppers, onions, oil, lime juice, salt, and pepper to taste. Toss gently, being careful not to break up the tuna into tiny pieces. Cover and refrigerate for at least half an hour or overnight for the flavors to combine and develop.

2. When you’re ready to assemble your wraps, add the cilantro to your bean mixture and give it a gentle stir. Lay the tortillas out on your work surface. Place the lettuce in the middle of each wrap (this will keep your tortilla from getting soggy). Scoop the bean mixture on top, then add a few slices of avocado.

3. Lift one side of the wrap over the filling. Now fold over the top and bottom, enclosing the filling. Roll the whole thing toward the open side until it’s closed. Wrap it snugly in parchment paper.

Per Serving:

Calories: 579

Carbohydrates: 63.9 g

Protein: 28.2 g

Fiber: 9.7 g

Active Time: 40 min

Total Time: 45 min