Tuna Vegetable Stew
A cozy, one-pot stew loaded with tender chunks of tuna and a rainbow of vegetables in a light, savory broth. Simple pantry ingredients come together in about 30 minutes for a nourishing, budget-friendly meal that tastes like it simmered all day.
For 4 servings
- prep
Prep all vegetables and tuna.
1.Peel and cube the potatoes into 1-inch pieces.2.Peel and slice carrots into ¼-inch rounds.3.Dice the onion, celery, and tomatoes.4.Trim green beans and cut into 1-inch lengths.5.Cut tuna steak into 1-inch chunks and set aside. - saute · ~8 min
Sauté the aromatics and hard vegetables.
1.Heat olive oil in a Dutch oven over medium heat.2.Add diced onion and cook until translucent, about 4 minutes.3.Stir in garlic and celery, cooking until fragrant, about 1 minute.4.Add carrots and potatoes, sauté for 3-4 minutes until edges begin to soften.TIPDon't let the garlic brown — it turns bitter. Stir constantly once it hits the pot. - simmer · ~16 min
Build the stew and simmer until tender.
1.Add diced tomatoes, bay leaf, thyme, salt, and black pepper to the pot.2.Pour in water and stir to combine, scraping up any browned bits from the bottom.3.Bring to a boil, then reduce heat to low and cover.4.Simmer for 15 minutes, or until potatoes and carrots are fork-tender. - simmer · ~6 min
Add green beans and tuna.
Gently stir in the green beans and tuna chunks. Cover and simmer for 5-6 minutes more, just until the tuna is opaque and flakes easily and the beans are bright green and tender.
TIPAdd the tuna last — it cooks quickly and will become dry and chewy if overdone. - garnish
Finish and serve.
Remove the bay leaf. Stir in fresh lemon juice, ladle into bowls, and sprinkle with chopped parsley. Serve hot.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Cut tuna into uniform 1-inch chunks for even cooking.
- 2Don't let the garlic brown — it turns bitter; stir constantly.
- 3Add the tuna last to avoid overcooking — it needs only 5-6 minutes.
- 4Test potato and carrot tenderness with a fork before adding tuna.
- 5For deeper flavor, use fish or vegetable stock instead of water.
- 6Leftover stew keeps in the fridge for 2 days, but tuna is best fresh.
- 7Serve with crusty bread to soak up the savory broth.
Adapt it for your goals.
Spicy & Smoky
Add 1/2 teaspoon smoked paprika and a pinch of red pepper flakes with the tomatoes for a smoky, gentle heat that complements the tuna.
MediterraneanMediterranean
Swap green beans for a cup of chopped zucchini and add a handful of pitted Kalamata olives and a teaspoon of capers for a briny, sun-drenched twist.
Low Carb / KetoLow-Carb / Keto
Replace potatoes with an equal volume of cauliflower florets and reduce cooking time by 5 minutes, for a low-carb iteration that stays hearty.
High ProteinHigh-Protein
Stir in a can of drained cannellini beans along with the tuna to boost protein and fiber with zero extra effort.
Why this is on our healthy list.
Lean Protein Source
Tuna provides high-quality, low-fat protein that supports muscle repair and keeps you full and satisfied.
Rich in Vitamin A
Carrots are loaded with beta-carotene, which your body converts into vitamin A for healthy vision and immune function.
Good Source of Fiber
Green beans and potatoes contribute dietary fiber that aids digestion and promotes a feeling of fullness.
Heart-Friendly Oils
Olive oil provides monounsaturated fats, known to support cardiovascular health when used in place of saturated fats.
Frequently asked questions
Yes, but add it at the very end — just heat through for 1-2 minutes — to prevent it from turning mushy. Drain the can first.
