Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A quick Italian-style stew of tuna, white beans, tomatoes and greens, made from the cupboard.
Equipment: Frying pan or wide pan
Measures and names
Ingredients
- 2 x 145g tins tuna, drained
- 1 x 400g tin cannellini beans, drained
- 1 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, crushed
- 1 x 400g tin chopped tomatoes
- 1 tsp dried oregano
- 100 g spinach
- Salt and black pepper
Method
- Heat the oil in a pan and soften the onion for 5 minutes. Add the garlic and oregano for 1 minute.
- Add the tomatoes and beans and simmer for 8 minutes until thickened. Stir in the spinach until it wilts.
- Gently fold in the tuna, warm through for 1 minute, season and serve.
Swaps and tips
Add the tuna at the end and just warm it through, so it stays in nice flakes. Tuna in olive oil gives a richer stew; tuna in water keeps it lighter.
Easy variations
- Use butter beans or chickpeas
- Add a pinch of chilli flakes
- Stir in a spoonful of capers or chopped olives
- Use kale or frozen spinach
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 37 g | 24 g | 10 g | 10 g | 400 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
