Tuna & Bean Salad in Pita Pockets

  • Active Time 15m
  • Total Time 15m

2 sandwiches

Dressing tuna salad with lemon and olive oil lends a bright, fresh note that’s a great alternative to mayo. Beans add appealing texture and fabulous nutrition.


  • 1 clove garlic, crushed and peeled
  • 1/4 teaspoon salt
  • 1 tablespoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon crushed red pepper
  • 1 (15-ounce) can great northern (white) beans, rinsed
  • 1 (3-ounce) can tuna packed in water, drained and flaked
  • 1 cup arugula leaves, coarsely chopped
  • Freshly ground pepper to taste
  • 2 (6-inch) whole-wheat pita breads
  • 2-4 large lettuce leaves
  • 1/4 cup thinly sliced red onion
  • Ingredient Note:

  • Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm).


With a chef’s 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.

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 9161

nutrition information per serving

454 calories; 10g total fat; 2g total saturated fat; 13mg cholesterol; 782mg sodium; 67g carbohydrates; 15g fiber; 29g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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