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High-Protein Black Bean Avocado Tuna Salad Sandwiches

This quick, high-protein recipe creates a delicious and nutritious tuna salad sandwich. It combines creamy mashed avocado, protein-rich tuna and black beans, fresh cilantro, and juicy grape tomatoes, all brightened with lemon or lime juice. Served on your choice of bread or lettuce wraps, it's a perfect balanced meal for lunch or a light dinner.
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Servings: 2 people
Course: lunch/dinner
Cuisine: American
Calories: 1631.4
Ingredients Equipment Method Notes

Ingredients
  

Main
  • 1/2 large avocado mashed
  • 1 can Genova Yellowfin Tuna in olive oil drained
  • 1/2 cup black beans salt free or low sodium, preferred
  • 1/4 cup chopped cilantro
  • 10 grape tomatoes halved
  • juice from 1/2 lemon a lime will also work
  • 1/4 teaspoon salt
  • Freshly ground black pepper to taste
  • 2 slices sprouted gluten free or whole grain bread (can also use lettuce wraps)
  • 2 tablespoons goat cheese crumbles

Equipment

  • 1 Mixing Bowl
  • 1 Fork For mashing avocado
  • 1 Cutting Board
  • 1 Chef's Knife
  • 1 Citrus Juicer (optional, for lemon)

Method
 

  1. In a medium mixing bowl, mash the 1/2 large avocado until smooth, leaving some small chunks for texture if desired.
  2. Drain the can of yellowfin tuna well, then add it to the mashed avocado in the bowl.
  3. Rinse and thoroughly drain the 1/2 cup of black beans, then add them to the bowl.
  4. Add the 1/4 cup of chopped cilantro and 10 halved grape tomatoes to the mixture.
  5. Squeeze in the juice from 1/2 lemon (or lime) and season with 1/4 teaspoon of salt and freshly ground black pepper to taste.
  6. Gently fold all the ingredients together until well combined, being careful not to over-mash the tuna or beans.
  7. Taste the tuna salad and adjust seasoning as needed, adding more salt, pepper, or lemon juice for desired flavor.
  8. Lay out your 2 slices of sprouted, gluten-free, or whole-grain bread (or prepare lettuce wraps).
  9. Divide the tuna salad mixture evenly between the two slices of bread or lettuce wraps.
  10. Sprinkle 2 tablespoons of goat cheese crumbles over the tuna salad on each sandwich before serving immediately.

Notes

For optimal flavor and texture, use good quality oil-packed yellowfin tuna; the olive oil adds richness to the salad. Ensure your avocado is perfectly ripe for easy mashing and a creamy consistency. Thoroughly rinse and drain the black beans to remove excess sodium and improve their texture. Adjust salt and freshly ground black pepper to taste, and don't skimp on the fresh lemon or lime juice—it brightens the entire dish significantly. While goat cheese adds a lovely tang, consider crumbled feta or a dollop of Greek yogurt for a different creamy element if preferred. For best results, assemble just before serving to prevent the bread from becoming soggy.