Wholemeal wrap with tuna and beans

Wholemeal wrap with tuna and beans: a quick recipe with wholemeal wraps, kidney beans, baby spinach, yoghurt and mustard for busy everyday life.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 350 kcal per serving
• Protein: 34 g
• Fat: 4 g
• Carbs: 38 g

Ingredients

• 2 wholemeal wraps
• 1 tin of tuna
• ½ tin of kidney beans
• 50 g baby spinach
• 2 tbsp natural yoghurt
• 1 tsp mustard
• 1 pinch of pepper

Method

You’ll need: mixing bowl · sieve

1. Drain the tuna well. Rinse the kidney beans thoroughly in a sieve and leave to drain briefly.
2. Mix the tuna, kidney beans, natural yoghurt, mustard and pepper in a bowl until you have a moist filling.
3. Wash the baby spinach and dry it well. Warm the wholemeal wraps briefly so they're easier to roll.
4. Cover the wraps with baby spinach. Spread the tuna and bean mixture down the middle.
5. Fold in the sides and roll the wraps up tightly so the filling holds together well.
6. Serve straight away, or wrap well and take them along cold for later.

Good to know

When it has to be quick, this wrap is just right. Satisfying, fresh and pleasantly uncomplicated. A recipe like this saves many a busy day.

Swaps

Natural yoghurt → skyr (more protein with similar freshness); kidney beans → chickpeas (fibre and plant protein); baby spinach → rocket (slightly stronger flavour, also with folate)

Allergens

Contains fish, milk and, depending on the mustard, mustard as an allergen; usually well suited to children if the wrap is cut into handy pieces, and during pregnancy tuna is generally something to eat in moderation because of possible mercury. Contains: gluten, mustard.