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A hearty one-pot meal with flaky tuna and a vibrant mix of fresh vegetables, all simmered in a savory, herb-infused tomato base. This light yet deeply satisfying stew is perfect for a wholesome weeknight dinner and is ready in under an hour.
For 4 servings
Sauté the base vegetables
Bloom the aromatics
Build and simmer the stew
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A hearty one-pot meal with flaky tuna and a vibrant mix of fresh vegetables, all simmered in a savory, herb-infused tomato base. This light yet deeply satisfying stew is perfect for a wholesome weeknight dinner and is ready in under an hour.
This american recipe takes 50 minutes to prepare and yields 4 servings. At 302.92 calories per serving with 31.36g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and serve
Add 1/2 teaspoon of red pepper flakes along with the garlic for a gentle kick of heat.
Replace the potatoes with an equal amount of chopped cauliflower or zucchini. Add the zucchini in the last 10 minutes of cooking.
Stir in a can of drained and rinsed cannellini beans or chickpeas along with the tuna for an extra protein boost.
For extra greens, stir in a large handful of fresh spinach or kale at the end and let it wilt into the hot stew before serving.
Tuna is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body.
Provides high-quality lean protein from tuna, essential for muscle repair, growth, and keeping you feeling full and satisfied.
The variety of vegetables like carrots, bell peppers, and tomatoes supplies essential vitamins A and C, and antioxidants that support immune function.
Vegetables and potatoes contribute dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
Yes, this stew is very healthy. It's packed with lean protein from tuna, fiber from vegetables, and healthy fats from olive oil. Using fresh ingredients and minimal salt makes it a nutritious, well-rounded meal.
One serving of this Tuna Vegetable Stew contains approximately 350-400 calories, making it a satisfying yet light option for lunch or dinner.
You can, but it will change the recipe. Sear 1-inch cubes of fresh tuna steak separately and add them to the stew at the very end to avoid overcooking.
Store any leftover stew in an airtight container in the refrigerator for up to 3 days. The flavors will meld and can be even better the next day.
