Tuna and Bean Stew Recipe

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Tuna and Bean Stew
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Ingredients
13
Count
Nutrition
47
Calories
Total time
35
Minutes
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Ingredients:

  • 1 (200 g) can tuna
  • 1 medium onion
  • 3 garlic cloves
  • 1 medium zucchini
  • 1 (400 g) can tomatoes, chopped
  • 20 g paprika
  • 1 tsp pepper
  • 20 g parsley
  • 1 (400 g) can cannellini beans
  • 1 cup water or 1 cup fish stock

Directions:

  1. Finely dice Onion and dice Tomatoes, Capsicum and Zucchini into 1/4 inch cubes. Keep the juice from the Tomatoes.
  2. In a skillet or pot heat oil and add onions. Cook at a medium heat until soft and transparent.
  3. Add the Capsicum cook until soft.
  4. Add the Zucchini, Garlic and spices cook for a minute.
  5. Add the tomatoes cook for another minute.
  6. Add tomato juice and stock, or water. Simmer for about 15 minutes until all the vegetables are soft.
  7. Add Beans and Tuna be careful not to break the Tuna up too much.
  8. Cook for 10 minutes to heat Beans and Tuna.
  9. Serve with Bread.
  10. I sometimes use Lebanese cucumber instead of Zucchini.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 46.6 Kcal (195 kJ)
Calories from fat 10.23 Kcal
% Daily Value*
Total Fat 1.14g 2%
Cholesterol 0.13mg 0%
Sodium 27.35mg 1%
Potassium 301.22mg 6%
Total Carbs 9.46g 3%
Sugars 2.31g 9%
Dietary Fiber 3.91g 16%
Protein 2.09g 4%
Vitamin C 13.8mg 23%
Vitamin A 0.1mg 5%
Iron 2.2mg 12%
Calcium 54.3mg 5%
Amount Per 100 g
Calories 33.66 Kcal (141 kJ)
Calories from fat 7.39 Kcal
% Daily Value*
Total Fat 0.82g 2%
Cholesterol 0.09mg 0%
Sodium 19.76mg 1%
Potassium 217.6mg 6%
Total Carbs 6.83g 3%
Sugars 1.67g 9%
Dietary Fiber 2.83g 16%
Protein 1.51g 4%
Vitamin C 10mg 23%
Vitamin A 0.1mg 5%
Iron 1.6mg 12%
Calcium 39.2mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.2
    Points
  • 1
    PointsPlus

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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