Kountry, I don’t have tuna in the house right now, mostly because I’m not a huge fan of canned tuna so this recipe is not my tuna loaf recipe. Instead, this is a nice hearty veggie stew that isn’t all about cold nights, but works for that time too!
Here is what you need for lovely Tuscan Style Veggie Stew, my version of course!
Olive oil, the recipe calls for 3 tbsp and r extra for drizzling, but I use less
4-5 medium sized carrots, chopped
1 medium onion, finely diced
6 c of chicken broth or veggie, homemade if you have it
1-2 bunches of kale, or spinach if you prefer
2 cans of white kidney beans, or other mild bean of your choice
1 can diced tomatoes or 6 diced fresh tomatoes
Stale bread, roughly 4 cups, torn into small pieces
1/4 -1/3 c grated Parmesan cheese
Okay get ready for some fun work. Grab a large pan, splash in some oil and heat on medium for a few moments. Toss in the carrots and onion and cook until they start to soften. This is roughly 10 minutes. You could even use some garlic here if you wish.
Okay, are those veggies just starting to get soft? Not squishy, mind you! Okay, let’s get bold now. Put in the broth, the kale, the beans and the tomatoes. Now stick with me here, because this is a bit of a curve. We need to add the bread now too. Nope, don’t hesitate, just do it!
Heat the whole mess to a simmering in high and reduce the heat until you are maintaining that simmer. The key here is to cook the kale to the point of being tender and heat everything up, and yes, you do need to stir it now and then. This should take 20-25 minutes. And voila, you are finished. Serve in nice bowls with some Parmesan cheese and drizzle with oil if you wish.
Simple, tasty, easy, delicious and yes healthy. Here’s a rough break down:
For one serving, the recipe makes 6 servings.
15 G protein
53 G carbs
11 G fat (this changes depending on amount of oil and cheese. I use less oil)
11 G fibre
830 mg sodium
The nice thing with this recipe is it’s flexible: you can alter veggies, the flavours, whatever!