Tuna Stew
Warm up with a bowl of hearty, flavorful Tuna Stew, a comforting one-pot recipe that perfectly blends tender vegetables, savory spices, and protein-rich tuna for a deliciously satisfying meal. This easy-to-make dish combines aromatic ingredients like garlic, paprika, cumin, and thyme with juicy canned tomatoes and vegetable stock, simmering everything into a rich, soul-soothing broth. Featuring wholesome staples like carrots, potatoes, and bell peppers, it’s a nutritious option for busy weeknights. Whether using fresh or canned tuna, the addition of lemon juice and parsley infuses a bright, zesty finish that enhances every bite. Serve it piping hot with crusty bread to soak up the flavorful base, making it ideal for family dinners or cozy evenings. With just 15 minutes of prep time, this tuna stew recipe transforms simple ingredients into a heartwarming classic. Perfect for fans of hearty seafood dishes, this recipe is a must-try!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrot, diced
- 2 medium potato, diced
- 1 medium red bell pepper, diced
- 14 ounces canned diced tomatoes
- 3 cups vegetable stock
- 10 ounces cooked tuna (fresh or canned, drained)
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the diced carrot, potato, and red bell pepper, and cook for 5 minutes, stirring occasionally.
Stir in the canned diced tomatoes, vegetable stock, paprika, ground cumin, thyme, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer for 25-30 minutes until the vegetables are tender.
Gently stir in the cooked tuna, making sure not to break it up too much, and cook for another 5 minutes.
Stir in the lemon juice and fresh parsley just before serving.
Serve the tuna stew hot with crusty bread on the side if desired.
Nutrition Facts
Calories |
355 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 1315 mg | 57% | |
| Total Carbohydrate | 38.2 g | 14% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 10.8 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 4.2 mcg | 21% | |
| Calcium | 112 mg | 9% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1327 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
