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A hearty and healthy stew featuring flaky tuna, tender white beans, and wilted spinach in a savory tomato and garlic broth. Ready in under 30 minutes, it's a perfect high-protein, one-pot meal.
For 4 servings
Sauté the aromatics
Build the stew base
Add tuna and spinach
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A hearty and healthy stew featuring flaky tuna, tender white beans, and wilted spinach in a savory tomato and garlic broth. Ready in under 30 minutes, it's a perfect high-protein, one-pot meal.
This american recipe takes 33 minutes to prepare and yields 4 servings. At 322.4 calories per serving with 30.16g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Season and serve
Use low-sodium broth and no-salt-added tomatoes. You can also add more vegetables like chopped carrots or celery with the onion.
Increase the amount of cannellini beans or add a can of chickpeas for an extra protein boost.
Double the red pepper flakes or add a finely chopped jalapeño along with the garlic for more heat.
This recipe is already quick, but to save more time, use pre-chopped onion and garlic from your grocery store.
Tuna and cannellini beans provide a powerful combination of lean protein, essential for muscle repair, growth, and keeping you full.
Canned tuna is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
The beans and spinach contribute a significant amount of dietary fiber, which aids digestion and supports a healthy gut.
Spinach provides iron and Vitamin K, while tomatoes offer Vitamin C and lycopene, an important antioxidant.
Yes, it's a very healthy meal. It's high in lean protein from tuna and beans, rich in fiber, and packed with vitamins and minerals from the spinach and tomatoes. Using low-sodium ingredients makes it even better.
A single serving of this stew (about 1 bowl) contains approximately 300-350 calories, making it a great option for a light yet filling lunch or dinner.
Absolutely! Great Northern beans, navy beans, or even chickpeas would work wonderfully in this recipe. The texture might be slightly different, but it will still be delicious.
Yes, this stew stores well. Keep it in an airtight container in the refrigerator for up to 3 days. The flavors may even deepen overnight. Reheat gently on the stovetop.
