Tuna Wraps with Avocado and Beans

3.5
Average: 3.5 (2 votes)
(2 votes)
Tuna Wraps with Avocado and Beans
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
599
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie599 cal.(29 %)
Protein33 g(34 %)
Fat36 g(31 %)
Carbohydrates37 g(25 %)
Sugar added3 g(12 %)
Roughage11.3 g(38 %)
Vitamin A0.6 mg(75 %)
Vitamin D4.5 μg(23 %)
Vitamin E5 mg(42 %)
Vitamin K22.2 μg(37 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin17.4 mg(145 %)
Vitamin B₆0.9 mg(64 %)
Folate82 μg(27 %)
Pantothenic acid0.9 mg(15 %)
Biotin6.2 μg(14 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C11 mg(12 %)
Potassium1,478 mg(37 %)
Calcium121 mg(12 %)
Magnesium130 mg(43 %)
Iron3.8 mg(25 %)
Iodine60 μg(30 %)
Zinc1.8 mg(23 %)
Saturated fatty acids8.4 g
Uric acid238 mg
Cholesterol70 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
¼ head Iceberg lettuce
1 can Kidney beans (250 grams)
2 cans Tuna (each 135 grams)
1 small onion
3 garlic cloves
2 Tomatoes
2 Tbsps Canola oil
salt
freshly ground peppers
2 pinches Cumin (ground)
4 Tbsps Ketchup
2 Tbsps balsamic vinegar
2 Avocados
4 Wheat tortillas
How healthy are the main ingredients?
TunaKidney beansKetchuponiongarlic cloveTomato

Preparation steps

1.

Rinse the iceberg lettuce, core, cut into thin strips and drain well in a colander. Drain the kidney beans and the tuna.

2.

Peel the onion and garlic, cut into slices. Rinse the tomatoes, cut out stems and chop the flesh. Heat the canola oil in a pan, cook the onion and garlic until soft.

3.

Add the tomatoes and the beans, season with salt, pepper and cumin. Simmer at low temperature for 4-5 minutes. Stir occasionally. Add the tuna, ketchup and balsamic vinegar, briefly stir and remove from heat.

4.

Cut the avocados in half, remove seeds, cut out the pulp as a whole with a spoon and cut into wedges. Lay the tortillas on work surface and top with the avocado. Divide the pan contents and iceberg lettuce over. curl over the lining to wrap, secure with wooden skewers and serve immediately.