Showcasing the Mediterranean diet and Asian diet  


Greek tuna and vegetable stew



Greek tuna and vegetable stew
A rustic and richly-flavored Greek stew with bite-size pieces of tuna, red pepper, zucchini and kalamata olives.

3 tablespoons extra virgin olive oil

1 onion—finely diced
1 red pepper—diced
1 zucchini—thickly sliced into half-moons
3 garlic cloves—finely chopped
14 oz (400g) chopped canned tomatoes
1 cup water
1½ tablespoons tomato paste
10 kalamata olives—pitted and halved
2 teaspoons capers
½ teaspoon dried oregano
1 teaspoon salt
¼ teaspoon freshly ground black pepper
10 oz (300g) fresh tuna—cut into bite-size pieces (or use good-quality canned tuna)
2 tablespoons finely chopped fresh flat-leaf parsley

HEAT 2 tablespoons of the oil in a large saucepan over a medium heat. ADD the onion and red pepper and cook for 8 minutes, stirring occasionally. ADD the zucchini and cook for 2 minutes. ADD the garlic and cook for 2 minutes. ADD the canned tomatoes, water, tomato paste, olives, capers, oregano, salt and pepper, increase the heat to high, and bring to a boil. REDUCE the heat to medium and simmer, uncovered, for 12 minutes. ADD the tuna and parsley and cook, uncovered, for a further 4 minutes. STIR in the remaining tablespoon of oil. SERVE with bulgur, rice or crusty bread.

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