10-Minute Tuna White Bean Wraps

Finding a nutritious lunch that doesn't require a long prep time can be a challenge, but these 10-Minute Tuna and White Bean No-Mayo Salad Wraps offer a refreshing solution. Packed with protein and crisp Mediterranean-inspired flavors, they provide a light yet satisfying meal without the heavy feeling of traditional mayonnaise-based salads. It is the perfect recipe for those busy days when you need something wholesome and quick.

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The combination of creamy white beans and tender tuna creates a satisfying base that is both dairy-free and nut-free. When tossed with a vibrant lemon-dijon vinaigrette and crunchy cucumbers, every bite is balanced and full of Mediterranean character. It is an ideal way to fuel your day with high-quality ingredients.

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

In a medium bowl, combine the drained tuna and white beans. Lightly mash with a fork for a chunky texture.

Step 2

Add diced cucumber, cherry tomatoes, and red onion. Toss gently to combine.

Step 3

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper.

Step 4

Pour the dressing over the tuna and bean mixture. Stir until evenly coated.

Step 5

Lay tortillas flat. Arrange baby spinach or mixed greens down the center of each.

Step 6

Spoon the tuna and white bean salad evenly over the greens.

Step 7

Fold in the sides and roll up tightly to form wraps. Slice in half if desired.

Step 8

Serve immediately or wrap in parchment for an on-the-go lunch.

Zusatztipps für die Zubereitung

To ensure the best texture, make sure the tuna and beans are thoroughly drained before mixing. Mashing the beans slightly helps bind the salad together naturally. For the best flavor, use high-quality extra-virgin olive oil and fresh lemon juice.

Varianten und Anpassungen

For extra flavor, add chopped fresh parsley or a pinch of chili flakes. You can easily substitute whole wheat tortillas with gluten-free wraps if needed. If you prefer more greens, any variety of mixed salad leaves works beautifully in place of spinach.

Serviervorschläge

These wraps are great paired with a side of fresh fruit or vegetable sticks for a complete and balanced meal. They also travel well when wrapped tightly in parchment paper or foil, making them a staple for office lunches or picnics.

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Whether you're looking for a quick office lunch or a healthy picnic option, these tuna and bean wraps are a reliable and delicious choice. Enjoy the fresh, zesty taste of the Mediterranean in every bite and feel good about your midday fuel.

Recipe FAQs

→ Can I use other types of beans?

Yes, cannellini or navy beans work best for creaminess, but you can substitute with other white beans like Great Northern for a similar texture.

→ What is the best way to prepare the tuna?

Drain the tuna well and lightly mash it with a fork to retain a chunky texture that blends nicely with the beans and veggies.

→ How can I add more flavor to the salad?

Fresh parsley or a pinch of chili flakes added to the mix can boost the flavor without overpowering the fresh ingredients.

→ Are gluten-free wraps suitable for this dish?

Absolutely, gluten-free wraps can be used as a substitute for whole wheat to accommodate dietary needs without compromising taste.

→ Can this wrap be prepared ahead of time?

It's best eaten fresh to keep the veggies crisp and the wrap from becoming soggy, but it can be stored wrapped tightly in the fridge for a few hours.

→ What dressing ingredients bring this wrap together?

A blend of extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, salt, and pepper creates a zesty and balanced dressing.