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Ingredients Jump to Instructions ↓

  1. 3 tablespoons 45ml Olive oil

  2. 2 tablespoons 30ml Onions - diced (medium)

  3. 1 tablespoon 15ml Eggplant - unpeeled and diced (large)

  4. 4 cups 584g / 20oz Diced okra - fresh or frozen

  5. 2 cups 292g / 10oz Green bell peppers, cored - seeded and diced (medium)

  6. 12 cups 750g / 26oz Red tomatoes - chopped (medium)

  7. 1/2 cup 118ml Tomato paste

  8. 1 cup 237ml Chicken broth - or water

  9. 1/4 cup 23g / 0.8oz Minced fresh parsley

  10. 1 Bay leaf

  11. 1 teaspoon 5ml Dried thyme

  12. 1 teaspoon 5ml Dried basil

  13. 1 1/2 teaspoons 7 1/2ml Worcestershire sauce

  14. 1 Cayenne powder

  15. Salt - to taste

  16. Black pepper, freshly ground - to taste

  17. 12 oz 340g Water-packed solid white tuna - (1 can) - drained

  18. 3 cups 480g / 16oz Cooked white rice

Instructions Jump to Ingredients ↑

  1. In a large pot, heat the oil and saute the onions and garlic. Add the remaining vegetables and cook for 15 minutes. Add the tomato paste, chicken broth, herbs, Worcestershire sauce, cayenne powder, salt, pepper, and tuna. Cover and cook for 20 minutes more. Remove bay leaf. Serve over the cooked rice. This recipe serves 8.

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