Mediterranean White Bean & Tuna Pita Pockets

Along Mediterranean shores, olive-oil tuna and creamy white beans have long made quick, satisfying lunches from the pantry. Folded with lemon, oregano, crisp cucumber, and briny olives into soft pita pockets, this no-cook mix stays bright and portable.

Serves 4 · 18 min prep · 2 min cook

Estimate for one serving

• 445 cal
• 29g protein
• 42g carbs
• 18g fat
• 9g fiber

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Ingredients

• 2 (5-oz) cans canned solid white tuna in olive oil, drained
• 1 (15-oz) can cannellini or great northern beans, rinsed
• 1 cup English cucumber, diced
• 1 cup cherry tomatoes, quartered
• 1/3 cup Kalamata olives, halved
• 1/4 cup red onion, finely diced
• 1/3 cup fresh parsley, chopped
• 3 Tbsp fresh lemon juice
• 3 Tbsp extra-virgin olive oil
• 1 tsp dried oregano
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 cup crumbled feta cheese
• 4 whole-wheat or white pita breads
• 2 cups baby spinach or arugula

Instructions

1. 1In a large bowl flake the drained tuna with a fork into large chunks so it stays meaty rather than mushy.
2. 2Add the rinsed beans, diced cucumber, quartered tomatoes, olives, red onion, and parsley.
3. 3Drizzle with lemon juice and olive oil, then sprinkle oregano, salt, and pepper. Gently fold everything together until evenly dressed; avoid over-mixing so the tuna stays in pieces.
4. 4Fold in the crumbled feta last so it stays distinct. Taste and add another squeeze of lemon if you want more brightness.
5. 5Warm the pitas in a toaster or dry skillet 30–45 seconds per side until soft and pliable, then carefully split each into two pockets.
6. 6Tuck a small handful of baby spinach into the bottom of each pocket to create a moisture barrier.
7. 7Spoon the tuna-bean salad generously into the pockets, packing lightly so they hold together without tearing.
8. 8Serve right away or wrap individually in parchment or foil for a portable lunch. The salad base keeps 2 days refrigerated; assemble pitas just before eating for best texture.