Tuna and Vegetable Soup
A light yet satisfying soup packed with flaky tuna, tender vegetables, and savory herbs. This quick, one-pot meal is perfect for a healthy lunch or a light dinner, ready in under 45 minutes.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Sauté the aromatics and vegetables
- b.Heat the olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrot, and celery. Sauté for 5-7 minutes, until the vegetables begin to soften.
- d.Add the minced garlic and dried thyme, and cook for another minute until fragrant.
- 2
Step 2
- a.Simmer the soup
- b.Pour in the water, scraping up any browned bits from the bottom of the pot.
- c.Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 10-12 minutes, or until the carrots are tender.
- 3
Step 3
- a.Add the tuna and spinach
- b.Stir in the drained, flaked tuna and the fresh spinach.
- c.Cook for just 2-3 minutes more, until the spinach has wilted and the tuna is heated through.
- d.Be careful not to overcook, as the tuna can become tough.
- 4
Step 4
- a.Season and serve
- b.Remove the pot from the heat. Season with salt and black pepper.
- c.Ladle the soup into bowls, garnish with fresh parsley, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a heartier soup, add 1 cup of cooked white beans or chickpeas along with the tuna.
- 2Feel free to swap the spinach with other leafy greens like kale or chard, but add them earlier as they take longer to cook.
- 3A squeeze of fresh lemon juice at the end can brighten up the flavors of the soup.
- 4Don't boil the soup after adding the tuna; just gently heat it to keep the fish tender and flaky.
Adapt it for your goals.
Creamy
For a creamier texture, stir in 1/4 cup of coconut milk or a dairy-free cream alternative during the last minute of cooking.
spicySpicy
Add 1/4 teaspoon of red pepper flakes along with the garlic for a gentle kick of heat.
high proteinHigh protein
Increase the protein content by adding an extra can of tuna or a cup of cooked quinoa to the soup.
low carbLow carb
To make this soup lower in carbohydrates, replace the carrots with diced zucchini or bell peppers.
Why this is on our healthy list.
Lean Protein Source
Tuna is an excellent source of high-quality lean protein, which is essential for muscle repair, immune function, and maintaining a healthy metabolism.
Rich in Omega-3s
Tuna provides beneficial omega-3 fatty acids, which are known to support heart health by reducing inflammation and improving cholesterol levels.
Packed with Vitamins and Minerals
The variety of vegetables like carrots, celery, and spinach offers a wealth of vitamins A and C, potassium, and antioxidants that support overall health.
Hydrating and Low-Calorie
With a water-based broth, this soup is hydrating and low in calories, making it a great choice for weight management and a healthy lifestyle.
Frequently asked questions
Yes, this soup is very healthy. It's packed with lean protein from tuna, fiber and vitamins from the vegetables, and healthy fats from olive oil. Using water instead of broth keeps the sodium content low.