Tuna & Bean Salad in Pita Pockets

Tuna & Bean Salad in Pita Pockets could be just the dairy free and pescatarian recipe you've been looking for. One portion of this dish contains roughly 26g of protein, 9g of fat, and a total of 385 calories. This recipe serves 2. For $1.67 per serving, this recipe covers 33% of your daily requirements of vitamins and minerals. It works well as a reasonably priced salad. If you have lettuce leaves, salt, red onion, and a few other ingredients on hand, you can make it. 35 people found this recipe to be flavorful and satisfying. From preparation to the plate, this recipe takes roughly 15 minutes. It is brought to you by Eating Well. Overall, this recipe earns an excellent spoonacular score of 99%. Tuna Pita Pockets, Curried Tuna Pita Pockets, and Warm Tuna Pita Pockets are very similar to this recipe.

Servings: 2

Preparation duration: 15 minutes

 

Ingredients:

1 cup arugula leaves, coarsely chopped

1 15-ounce can great northern beans, rinsed

1 3-ounce can tuna packed in water, drained and flaked (see Note)

1/4 teaspoon crushed red pepper

1 clove garlic, crushed and peeled

1 tablespoon lemon juice

2-4 large lettuce leaves

1 tablespoon extra-virgin olive oil

Freshly ground pepper, to taste

2 6-inch whole-wheat pita breads

1/4 cup thinly sliced red onion

1/4 teaspoon salt

Equipment:

chefs knife

bowl

whisk

Cooking instruction summary:

With a chefs 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

 

Step by step:


1. With a chefs knife, mash garlic and salt into a paste.

2. Transfer to a bowl.

3. Whisk in lemon juice, oil and crushed red pepper.

4. Add beans, tuna and arugula; toss to mix. Season with pepper.

5. 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


Nutrition Information:

Quickview
385k Calories
25g Protein
8g Total Fat
53g Carbs
100% Health Score
Limit These
Calories
385k
19%

Fat
8g
13%

  Saturated Fat
1g
9%

Carbohydrates
53g
18%

  Sugar
4g
5%

Cholesterol
15mg
5%

Sodium
427mg
19%

Get Enough Of These
Protein
25g
51%

Vitamin C
108mg
132%

Vitamin A
4446IU
89%

Folate
232µg
58%

Manganese
1mg
56%

Selenium
39µg
56%

Fiber
12g
52%

Phosphorus
390mg
39%

Magnesium
138mg
35%

Vitamin B6
0.66mg
33%

Potassium
1112mg
32%

Vitamin B3
6mg
31%

Iron
4mg
27%

Vitamin B1
0.4mg
27%

Copper
0.4mg
20%

Vitamin K
19µg
18%

Vitamin B12
1µg
18%

Vitamin E
2mg
17%

Calcium
159mg
16%

Vitamin B2
0.27mg
16%

Zinc
2mg
14%

Vitamin B5
0.98mg
10%

Vitamin D
0.51µg
3%

covered percent of daily need
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