Tuna and Bean Stew

May 30, 2023May 30, 20230 17
Healthy and Flavorful Tuna and Bean Stew Recipe
in Stew

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can tuna
1 medium onion
3 garlic cloves
1/2 red capsicum
1 medium zucchini
1 can tomatoes , chopped
20 g paprika
1 teaspoon pepper
1 teaspoon chili powder
2 bay leaves
20 g parsley
1 can cannellini beans
1 cup water or 1 cup fish stock

Nutrision Information

Servings Per Recipe
4
Calories
215
Sugar
4g
Fat
5g
Tuna and Bean Stew is a popular dish in Mediterranean and Latin American cuisine that combines the savory taste of tuna with the nutty texture of beans and the freshness of vegetables. This stew is ideal for cold weather or when you want a quick and comforting meal that can be prepared with simple ingredients you may already have in your pantry. Tuna and Bean Stew can be served with bread, rice, or salad, and can be customized to suit different dietary needs and preferences. Whether you are a student, a busy professional, or a health-conscious foodie, Tuna and Bean Stew is a must-try recipe that will nourish your body and delight your taste buds.

Instructions

1.Start by draining the tuna and setting it aside.
2.Heat a large pot over medium heat and add a drizzle of oil.
3.Add the chopped onion and cook for 2-3 minutes until it starts to soften.
4.Add the minced garlic, sliced red capsicum, and diced zucchini, and cook for another 2-3 minutes.
5.Pour in the chopped canned tomatoes, paprika, chili powder, bay leaves, and water or fish stock.
6.Bring everything to a boil, then reduce the heat to low and let the stew simmer for 20 minutes.
7.Drain and rinse the canned cannellini beans, and add them to the stew with the tuna.
8.Cook for another 10 minutes, or until the beans are heated through.
9.Season with salt and pepper to taste, and sprinkle with chopped parsley before serving.

PROS

Tuna and Bean Stew is a low-cost, hearty, and flavorful meal that is easy to make in large batches and can be frozen and reheated for later.

The stew is rich in protein, fiber, and essential nutrients, and can be adapted to different dietary needs and preferences.

CONS

The high sodium content in some canned foods may contribute to high blood pressure and heart disease if consumed in excess.

The recipe may require some specialized ingredients, such as canned tuna and cannellini beans, which may not be readily available in some regions.

HEALTH & BENEFITS

Tuna and Bean Stew is an excellent source of lean protein, fiber, vitamins, and minerals that are essential for maintaining a healthy body and mind.
The tuna provides omega-3 fatty acids, which are beneficial for heart health and brain function, while the beans offer complex carbohydrates, iron, and zinc to support energy production and immunity.
The vegetables in the stew contain antioxidants, anti-inflammatory compounds, and fiber to promote digestion and reduce the risk of chronic diseases.

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