Tuna Vegetable Stew
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
4 steps. 35 minutes total.
- 1
Step 1
- a.Sauté the base vegetables
- b.Heat the olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrot, and celery. Sauté for 5-6 minutes, stirring occasionally, until the onion is translucent.
- d.Add the chopped bell pepper and continue to cook for another 3-4 minutes until all vegetables have softened.
- 2
Step 2
- a.Bloom the aromatics
- b.Add the minced garlic, dried oregano, and dried thyme to the pot.
- c.Stir constantly and cook for about 1 minute until the garlic is fragrant.
- 3
Step 3
- a.Build and simmer the stew
- b.Add the chopped fresh tomatoes, diced potatoes, water, salt, and black pepper to the pot.
- c.Stir everything together and bring the mixture to a boil.
- d.Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the potatoes are fork-tender.
- 4
Step 4
- a.Finish and serve
- b.Gently stir in the drained and flaked tuna. Let it cook for 2-3 minutes, just until the tuna is heated through.
- c.Turn off the heat. Stir in the fresh lemon juice and chopped parsley.
- d.Ladle the hot stew into bowls and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Add the tuna at the very end of cooking to keep it tender and prevent it from becoming dry or tough.
- 2For a thicker stew, gently mash a few of the cooked potato cubes against the side of the pot before adding the tuna.
- 3A squeeze of fresh lemon juice just before serving is key to brightening up all the flavors of the stew.
- 4Don't skip the fresh parsley; it adds a wonderful freshness that balances the savory flavors.
- 5Feel free to add other quick-cooking vegetables like green beans, corn, or zucchini in the last 10 minutes of simmering.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the garlic for a gentle kick of heat.
low carbLow carb
Replace the potatoes with an equal amount of chopped cauliflower or zucchini. Add the zucchini in the last 10 minutes of cooking.
high proteinHigh protein
Stir in a can of drained and rinsed cannellini beans or chickpeas along with the tuna for an extra protein boost.
healthyHealthy
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.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Tuna is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body.
High in Lean Protein
Provides high-quality lean protein from tuna, essential for muscle repair, growth, and keeping you feeling full and satisfied.
Packed with Vitamins and Minerals
The variety of vegetables like carrots, bell peppers, and tomatoes supplies essential vitamins A and C, and antioxidants that support immune function.
Good Source of Fiber
Vegetables and potatoes contribute dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
Frequently asked questions
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.