Merciful God, You are great in compassion and Your tenderness for us is without measure. We ask You to give us today our daily bread, and also provide for the needs of all of Your hungry children around the world. Through Christ Your Son and Our Lord. Amen.

Thursday, March 13, 2008

Nutritious, Delicious and Cheap Lunch

I linked to a recipe on my menu this week for Tuna and White Bean Wraps. I made the salad yesterday and it was so good I have to share.

I'm a bean girl. I love beans -- all kinds. I also love tuna. I was not sure I would love them together, but I do. This salad was so fresh and welcoming on a cold winter-almost-spring day. And it was a snap to throw together and very budget friendly. I put it in the tortilla and "wrapped it," which was good, but messy. I think next time I'll skip the wrap and just eat the salad. But if you decide to do the wrap, just eat it like a taco -- get your face right down by the plate and shove it in (dainty, eh?). Just don't eat it in front of strangers or the the Queen (in the event that she's not a stranger to you).

I altered the recipe a tad from the original, so I'm posting my version. This salad would feed two hungry people. The priciest ingredient, in my estimation, would be the fresh parsley, if you were buying it just for this recipe. At my grocer, I buy parsley in a bag -- similar to a fresh flower bag. I stand the parsley in a large cup with water and put it in my fridge.

It easily lasts two weeks. By the time it's not fresh any longer, I've usually used it. So, the parsley was not a big expense for me. I used bottled lemon juice, and it was great. I also used scallions because that's what I had.

Tuna and White Bean Wraps

1 T. lemon juice
1-1/2 T. minced red onion
salt and pepper to taste
1 T. olive oil
1 can (19 ounces) cannellini beans, rinsed, drained and lightly mashed
1 can (6 ounces) tuna packed in water, drained
1 Roma tomato, seeded and diced
2 T. minced fresh parsley
4 tortillas, warmed for a few seconds in the microwave
4 leaves Romaine lettuce

In a small bowl, combine lemon juice, onion, salt and black pepper.
Whisk in olive oil.
Add beans, tuna, tomatoes and parsley; stir gently.
Place one lettuce leaf on the center of each tortilla.
Place 1 quarter of the bean mixture on each lettuce leaf and tightly roll the wrap.
Cut in half on the diagonal.


Anne said...

Oh yay! I wanted to comment when I saw this on your menu. I thought it sounded good, and I'm glad that it is! I'll have to give it a try before too long.

I bet you could use whatever beans you had on hand, too, huh?

Anonymous said...


I have a similar salad that's called something like "Put Down Your Fork Tuna and Bean Salad" that I found in my web wanderings. I'll be glad to share the recipe if you're interested. I think it follows the same vibe, except for the tomatoes.

Liz Baumann
baumanns2 at verizon dot net

scmom (Barbara) said...

Anne, I'm sure you could use any bean. The cannellini beans are pretty soft and you're suppose to mash them a little. But even if you used a more firm bean (like a black bean) it would still be the same flavor.