Tuna Bean Salad Sandwich (Gluten-Free, Soy-Free)


As written, this recipe isn’t quite gluten-free.  However, as pictured, it is.  I used Kinnikinnick’s English Muffins (toasted), they were fabulous!

This recipe comes from the Complete Idiot’s Guide to Total Nutrition Cooking.  I found it a bit bland when copied word for word.  Add your choice of chopped olives, freshly ground black pepper, lemon juice, rosemary, or all of the above to taste.  Also, I used olive oil packed tuna (from Trader Joe’s), which is far superior to tuna packed in water, which tends to be mushy.

This makes more than 2 servings if you ask me!

Tuna Bean Sandwich


Serves: 2

  • 1 large whole-wheat pita (or gluten-free bread of choice)
  • 4 oz. canned tuna, drained (author recommends packed in water for low fat/calorie I believe)
  • 1 slice onion, finely chopped
  • 15 oz. cannellini beans, mashed
  • 1 clove garlic, mashed
  • 1 leaf romaine lettuce

Cut pita in half, and split open

In a owl, combine tuna, onion, beans, and garlic.

Place one-half leaf of lettuce inside pita half and fill with half tuna mixture.  Repeat with remaining pita half.

About Author

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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