Showcasing the Mediterranean diet and Asian diet  


Spanish tuna and vegetable stew



Spanish tuna and vegetable stew
Spanish cuisine makes the most of foods from the land and the sea, and this traditional recipe combines the best of both.

3 tablespoons extra virgin olive oil
1 red onion—-finely chopped
½ red pepper—julienned
½ green pepper—julienned
3 cloves garlic—finely chopped
1 small potato—peeled and cut into small cubes
14 oz (420g) canned tomatoes—chopped
1½ cups fish, vegetable or chicken stock
½ cup white wine
1 tablespoon tomato paste
2 teaspoons paprika
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
6 oz (180g) canned light meat tuna—drained and broken into small chunks
1 tablespoon finely chopped fresh flat-leaf parsley
1 cup rice

HEAT 2 tablespoons of the oil in a large saucepan over a medium heat and cook the onion and peppers for 6 minutes, stirring occasionally. ADD the garlic, potatoes and tomatoes and cook for 2 minutes. ADD the stock, wine, tomato paste, paprika, salt and pepper and bring to the boil. REDUCE the heat to medium-high and simmer uncovered for 25 minutes, stirring occasionally. WHILE the stew simmers, cook the rice. STIR through the tuna, parsley and remaining olive oil and serve over rice.

Variation: Instead of rice, you can serve this stew with good quality crusty bread.

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