Cooking at Home - Garden Fiesta Tuna Pockets

PROMO 64J1 Food - Cooking Egg Flour dough - flickrcc - Leda - public domain
Published Saturday, August 3, 2019

Makes:   6 Servings 

Prep time: 15 minutes

Fuel up with protein-rich tuna and colorful vegetables tucked into a pita pocket.


  • 2 5-oz cans of low sodium tuna packed in water, drained
  • 1 15-oz can no-salt-added black beans, rinsed and drained
  • 3/4 cup corn
  • 1 green bell pepper (diced)
  • 2 tablespoons lime juice
  • 1 tablespoon vegetable oil
  • 1/4 teaspoon salt
  • 4 teaspoons chilli powder
  • 2 teaspoons garlic powder
  • 3 6-inch whole-wheat pitas, cut in half
  • 1 medium carrot, diced
  • 1 small red onion, diced (optional)


  1. In a bowl, combine tuna with beans, corn, bell pepper, carrot, and onion.
  2. Add in lime juice, vegetable oil, salt, and spices and mix thorougly to combine.
  3. Place 1 cup of the tuna mixture in each pita half.
  4. Serve immediately.


  • Dice 1 avocado and add to sandwch for a delicious spin.
  • Want a creamier filling? Before stuffing the pockets, add 1 tablespoon of fat-free sour cream to each pocket.
  • Instead of black beans, use chickpeas (garbanzo beans) or pinto beans.
  • Instead of pita pockets, use whole-wheat tortillas or lettuce leaves for a quick and easy wrap!

Source: Summer Food, Summer Moves (FNS-607) 

Nutrition Information

Nutrients Amount

Calories 215 

Total Fat 4 g

Saturated Fat 0 g

Cholesterol N/A 

Sodium 392 mg

Total Carbohydrate 32 g

Dietary Fiber 6 g

Total Sugars 3 g

Added Sugars included N/A 

Protein 17 g

Vitamin D 0 IU

Calcium 40 mg

Iron 3 mcg

Potassium 454 mg