Tuna and Black Bean Wraps

Tuna and Black Bean Wraps

It’s the home stretch, people! There are only 11 weeks of lunch making left in the school year… God, that doesn’t sound so good, does it? Well, there’s more behind us than ahead of us anyway. I’ve had a pretty good run this year with not too many lunch boxes coming home untouched. Still, it feels like time for a a little refresh for the final season of the school year. Esme loves tuna  and doesn’t need it to be too gussied up – in fact, she’s the only person I know who’d rather not have any mayo touching her tuna sandwich. But she does like it in combination with other ingredients so I came up with this tuna and black bean wrap which has summery, Mexican flavours. I made a light dressing with a bit of olive oil and lime juice to replace the dreaded mayo. Even though this sammie tastes light and bright, it’s quite a hearty lunch. If you can make this with enough time for the mixture to sit in the fridge for half an hour before you make your wrap it really does taste better.

tunablackbeanwrap

photo by Maya Visnyei

 

Tuna & Black Bean Wraps

Ingredients

  • makes 4 wraps
  • 1 x 19 oz. can of black beans, drained
  • 1 x 5 ox. can of tuna
  • 1/2 cup chopped fresh tomato
  • 1/2 cup chopped red pepper
  • 1/4 cup finely chopped red onion
  • 1/4 cup olive oil
  • 3 Tbsps lime juice
  • salt and pepper to taste
  • 1/4 cup chopped cilantro
  • 2 handfuls of chopped lettuce, washed and dried well
  • 1/2 an avocado, sliced
  • 4 tortilla wraps

Method

In a large bowl, toss together beans, tuna, onions, peppers, oil, lime juice and salt and pepper.

Cover and place in the fridge for half an hour or overnight for the flavours to combine and develop.

When you're ready to assemble your wraps take your bowl out of the fridge, add your chopped cilantro and give it a stir.

Lay your tortillas out on your work surface.

Place your lettuce down first (this will keep your tortilla from getting soggy), then scoop the tuna on top, then add a few slices of avocado.

Make a rectangle of filling in the middle of your wrap.

Pull one side of your wrap over the filling and tuck it in snugly.

Now fold over both ends of the wrap.

Then keep roll the whole thing over until it's closed.

Wrap it snugly with plastic wrap or parchment paper if you're packing this in a lunch box.

 

You might also like

Dairy

Giving Up Gluten: 5 Stages of Grief

Saying Goodbye to anything that you have a relationship with comes with various emotional swings. Why should removing something form your diet be any different? The following is a fairly

Spring

Immune Boost Week: Salmon Sloppy Joes

This year’s flu may not have a catchy handle like last year’s N1H1 (that was fun, huh?) but I know so many more people who have been really, really ill

Lunch

Mini Lamb Burger

Esme’s got a new obses­sion with favourites. “Who do you love more, Julian or me? If you had to choose!”  To which I reply, “Nice try, small fry, I don’t have to choose.”

0 Comments

No Comments Yet!

You can be first to comment this post!

Leave a Reply