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A comforting and hearty tomato-based stew brimming with flaky tuna, tender beans, and a medley of classic vegetables. This one-pot meal is incredibly easy to make, budget-friendly, and perfect for a satisfying weeknight dinner.
Sauté the vegetables
Build and simmer the stew
Finish the stew
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A comforting and hearty tomato-based stew brimming with flaky tuna, tender beans, and a medley of classic vegetables. This one-pot meal is incredibly easy to make, budget-friendly, and perfect for a satisfying weeknight dinner.
This american recipe takes 30 minutes to prepare and yields 4 servings. At 341.53 calories per serving with 31.02g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and serve
Use tuna packed in olive oil and include the oil for healthy fats, replacing the added olive oil. Add a large handful of spinach at the end for extra nutrients.
Use a bag of pre-chopped mirepoix (onion, carrot, celery) to cut down on prep time significantly.
This recipe is naturally gluten-free. Ensure your vegetable broth is certified gluten-free and serve with gluten-free bread or over rice.
Increase the amount of tuna to three 5 oz cans and add an extra can of cannellini beans to boost the protein content.
Tuna is a fantastic source of high-quality lean protein, which is essential for muscle repair, immune function, and keeping you feeling full.
The combination of cannellini beans and various vegetables provides a significant amount of dietary fiber, which supports digestive health and helps regulate blood sugar.
Tomatoes, carrots, and bell peppers are rich in vitamins like A and C, as well as antioxidants like lycopene, which help protect your cells from damage.
Yes, Tuna Stew is a very healthy meal. It's packed with lean protein from tuna, fiber from beans and vegetables, and essential vitamins and minerals from the tomato base. Using low-sodium broth makes it even healthier.
A generous 2-cup serving of this Tuna Stew contains approximately 300-350 calories, making it a light yet filling main course. The calories come from the vegetables, beans, and tuna.
You can, but it changes the recipe. Sear cubes of fresh tuna steak separately and add them to the individual bowls before ladling the hot stew over them to cook them through gently.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop and it often tastes even better the next day.
