Tuna Spinach Stew with Onion Salad

Ingredients

• 1.5 tbsp olive oil
• 1 pcs yellow onion (medium, chopped)
• 4 pcs garlic (cloves, minced)
• 0.25 tsp red pepper flakes
• 14.5 oz diced tomatoes (canned, no salt added)
• 1 cup vegetable broth (low sodium)
• 1 tsp dried oregano
• 15 oz cannellini beans (canned, rinsed and drained)
• 10 oz tuna (canned in water, drained well (about two 5 oz cans))
• 5 oz spinach (fresh)
• 1 tbsp lemon juice (freshly squeezed)
• 0.5 tsp salt
• 0.25 tsp black pepper (freshly ground)

Instructions

1. 1

   Sauté the aromatics

   • Heat the olive oil in a large pot or Dutch oven over medium heat.
   • Add the chopped onion and cook, stirring occasionally, until softened, about 5-6 minutes.
   • Stir in the minced garlic and red pepper flakes and cook for another minute until fragrant.
2. 2

   Build the stew base

   • Pour in the diced tomatoes with their juice and the vegetable broth. Add the dried oregano.
   • Stir in the rinsed and drained cannellini beans.
   • Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for 10 minutes to allow the flavors to meld.
3. 3

   Add tuna and spinach

   • Gently stir in the drained tuna, breaking it up into large flakes.
   • Add the fresh spinach in batches, stirring just until it wilts completely into the stew, which should take about 2-3 minutes.
   • Be careful not to over-stir, as this will break down the tuna too much.