Tuna Spinach Stew
A hearty and healthy stew featuring flaky tuna, tender white beans, and wilted spinach in a savory tomato and garlic broth. Ready in under 30 minutes, it's a perfect high-protein, one-pot meal.
For 4 servings
Sauté the aromatics
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and cook, stirring occasionally, until softened, about 5-6 minutes.
- Stir in the minced garlic and red pepper flakes and cook for another minute until fragrant.
Build the stew base
- Pour in the diced tomatoes with their juice and the vegetable broth. Add the dried oregano.
- Stir in the rinsed and drained cannellini beans.
- Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for 10 minutes to allow the flavors to meld.
Add tuna and spinach
- Gently stir in the drained tuna, breaking it up into large flakes.
- Add the fresh spinach in batches, stirring just until it wilts completely into the stew, which should take about 2-3 minutes.
- Be careful not to over-stir, as this will break down the tuna too much.
Season and serve
- Remove the pot from the heat.
- Stir in the fresh lemon juice, salt, and black pepper.
- Taste and adjust seasoning if needed. Ladle into bowls and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, add the tuna at the very end and stir gently to keep it in flaky chunks.
- 2If you have fresh herbs like basil or parsley, stir them in with the lemon juice for a brighter flavor.
- 3This stew is delicious on its own but also pairs well with a slice of crusty whole-grain bread for dipping.
- 4Ensure you drain the tuna very well to avoid a watery or overly 'fishy' taste in the stew.
- 5For a creamier stew, you can mash about half a cup of the cannellini beans against the side of the pot before adding the tuna.
Adapt it for your goals.
Healthy
Use low-sodium broth and no-salt-added tomatoes. You can also add more vegetables like chopped carrots or celery with the onion.
high proteinHigh protein
Increase the amount of cannellini beans or add a can of chickpeas for an extra protein boost.
spicySpicy
Double the red pepper flakes or add a finely chopped jalapeño along with the garlic for more heat.
quickQuick
This recipe is already quick, but to save more time, use pre-chopped onion and garlic from your grocery store.
Why this is on our healthy list.
High in Lean Protein
Tuna and cannellini beans provide a powerful combination of lean protein, essential for muscle repair, growth, and keeping you full.
Rich in Omega-3 Fatty Acids
Canned tuna is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Excellent Source of Fiber
The beans and spinach contribute a significant amount of dietary fiber, which aids digestion and supports a healthy gut.
Packed with Vitamins and Minerals
Spinach provides iron and Vitamin K, while tomatoes offer Vitamin C and lycopene, an important antioxidant.
Frequently asked questions
Yes, it's a very healthy meal. It's high in lean protein from tuna and beans, rich in fiber, and packed with vitamins and minerals from the spinach and tomatoes. Using low-sodium ingredients makes it even better.