Tuna Wraps with Avocado and Beans
Nutritional values
(Percentage of daily recommendation)
| Calorie | 599 cal. | (29 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 22.2 μg | (37 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 1,478 mg | (37 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 11 g |
Ingredients
- 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
Preparation steps
Rinse the iceberg lettuce, core, cut into thin strips and drain well in a colander. Drain the kidney beans and the tuna.
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.
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.
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.
