This Hearty Tuna Vegetable Soup is a delicious, nutritious, and budget-friendly meal that’s perfect for busy weeknights or a light lunch. Packed with vegetables, rice, potatoes, and tuna, it’s a complete and satisfying one-pot wonder.
Preparation Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes Servings: 4-6 people
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Ingredients:
- 1 medium Onion, chopped
- Vegetable Oil (2-3 tablespoons)
- 1 Carrot, diced
- 1 Tomato, diced
- 1 Bell Pepper (any color), diced
- 1 teaspoon Dried Basil
- 4 tablespoons Rice, rinsed
- 4 Potatoes, peeled and diced
- 1.5 liters (about 6 cups) Water
- Salt and Pepper to taste
- 1 Bay Leaf
- 250g Canned Tuna in Water, drained
- 100g Frozen Green Peas
- Chopped Fresh Parsley (for garnish)
Instructions:
- Sauté the Vegetables: Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add More Vegetables: Add the diced carrot, bell pepper, and cook for another 3-4 minutes, stirring occasionally.
- Simmer the Soup: Add the diced tomatoes, rinsed rice, potatoes, water, bay leaf, salt, and pepper to the pot. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the potatoes and rice are tender.
- Finish the Soup: Stir in the drained canned tuna and frozen green peas. Cook for an additional 5-10 minutes, or until the peas are heated through and the tuna is warmed.
- Serve: Remove the bay leaf before serving. Garnish with chopped fresh parsley, if desired.
Serving Suggestions:
- Hearty Lunch: Pair this soup with a side salad and a slice of whole-wheat bread for a satisfying lunch.
- Light Dinner: Serve the soup on its own for a light and flavorful dinner.
- Get Fancy: Add a dollop of pesto or a swirl of sour cream for a touch of richness.
- Boost It Up: For an extra protein punch, add a cooked and shredded chicken breast or leftover roasted vegetables.
Cooking Tips:
- Diced vs Chopped: Dicing the vegetables ensures they cook evenly throughout the soup.
- Release the Flavor: Sautéing the onions and peppers before adding the other ingredients helps to develop their flavor.
- Rice Options: You can substitute brown rice for white rice for added fiber and nutrients, but adjust the cooking time accordingly (brown rice takes longer to cook).
- Leftover Love: This soup reheats well, making it a great meal prep option for the week.
Nutritional Benefits:
- Packed with Vegetables: This soup is a great source of vitamins, minerals, and fiber from the various vegetables.
- Lean Protein: Canned tuna in water provides a good source of protein without adding unhealthy fats.
- Complex Carbohydrates: Rice and potatoes offer complex carbohydrates for sustained energy.
Dietary Information:
- This recipe is naturally gluten-free.
- To make it dairy-free, omit the garnish of parsley or use a dairy-free alternative like chopped chives.
- For a low-sodium option, use low-sodium broth instead of water and be mindful of added table salt.
Storage:
- Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat, adding a splash of water or broth if necessary to thin it out.
Why You’ll Love This Recipe:
- Easy and Quick: This one-pot soup comes together in under an hour, perfect for busy weeknights.
- Budget-Friendly: Made with pantry staples and canned goods, this soup is an economical meal option.
- Flavorful and Customizable: The combination of vegetables, rice, potatoes, and tuna creates a delicious and satisfying soup. Feel free to experiment with different vegetables or seasonings to suit your taste.
- Healthy and Nutritious: Packed with protein, vegetables, and complex carbohydrates, this soup is a wholesome and nourishing meal.
Conclusion:
This Hearty Tuna Vegetable Soup is a delicious, easy, and budget-friendly recipe that’s sure to become a favorite. With its versatility, nutritional benefits, and ease of preparation, it’s a perfect way to enjoy a satisfying and healthy meal any day!