This delightful Tuna and Vegetable Soup is a comforting, healthy meal perfect for any time of year. Packed with fresh vegetables, tender tuna, and a creamy egg yolk mixture, this soup is both satisfying and nutritious. Whether you’re looking for a light dinner or a hearty lunch, this soup will surely warm you up and leave you feeling fulfilled.
Why You’ll Love This Recipe
- Comforting & Delicious: The combination of fresh vegetables, tender tuna, and creamy broth creates a satisfying and flavorful soup.
- Nutritious: Tuna provides a good source of protein and healthy fats, while the vegetables add essential vitamins, minerals, and fiber.
- Easy to Prepare: With simple ingredients and straightforward steps, you can have this delicious soup ready in just over an hour.
Variations
- Make it Spicier: Add more chili or a dash of hot sauce if you prefer a spicy kick.
- Vegetarian Option: Substitute the tuna with tofu or chickpeas for a vegetarian version of this soup.
- Herb Variations: Swap thyme for other herbs like rosemary or basil to change up the flavor profile.
Storage
- Refrigeration: Store any leftovers in an airtight container in the fridge for up to 2 days.
- Reheating: Reheat the soup gently on the stove before serving, making sure not to boil, especially after adding the egg yolk mixture.
Nutritional Information (per serving)
- Calories: 300
- Carbohydrates: 20g
- Protein: 25g
- Fat: 15g
- Fiber: 5g
- Sodium: 500mg
FAQ
1. Can I use canned tuna instead of fresh tuna steaks? Yes, but the texture and flavor will differ. Fresh tuna steaks provide a firmer texture and richer taste, which is preferable in this recipe.
2. How do I prevent the egg yolk mixture from curdling? To prevent curdling, temper the egg yolk by slowly adding a small amount of hot soup to it while whisking continuously, then slowly stir the mixture back into the pot.
3. Can I make this soup dairy-free? Yes, you can substitute the cream with a plant-based alternative like coconut cream or almond milk.
4. What other vegetables can I add? Feel free to add other vegetables like zucchini, spinach, or celery for extra nutrition and variety.
5. Is this soup suitable for meal prep? Yes, this soup can be made in advance and stored in the fridge for a couple of days. Just be sure to add the egg yolk mixture and any fresh herbs just before serving.
Ingredients
- Onion: 1 small, finely chopped
- Butter: 20 grams
- Olive oil: As needed
- Leek: 1, finely chopped
- Pepper: 1, finely chopped
- Carrot: 1, shredded
- Chili pepper: 1, finely chopped (optional)
- Potatoes: 2, diced
- Water: 2 liters
- Mushrooms: 100 grams, sliced
- Garlic: 2 cloves, minced
- Tuna steaks: 400 grams
- Salt, pepper, thyme: To taste
- Egg yolk: 1
- Cream: 100 milliliters
- Parsley: Fresh, chopped for garnish
Directions
- Prepare the Vegetables:
- Finely chop the onion, leek, pepper, and chili pepper. Shred the carrot and dice the potatoes.
- Cook the Onion:
- In a large pot, melt the butter with a drizzle of olive oil over medium heat. Add the chopped onion and cook until translucent.
- Add the Vegetables:
- Stir in the leek, pepper, carrot, and chili. Cook for about 7 minutes, stirring occasionally.
- Make the Soup Broth:
- Add the diced potatoes and 2 liters of water to the pot. Bring to a boil, then reduce the heat and simmer for 15 minutes.
- Prepare the Mushrooms and Garlic:
- In a separate pan, heat some olive oil and sauté the sliced mushrooms for 3 minutes. Add the minced garlic and cook for an additional 2 minutes. Add this mixture to the soup.
- Cook the Tuna:
- In the same pan, cook the tuna steaks with a bit more olive oil if needed, for 2 minutes on each side. Season with salt, pepper, and thyme.
- Combine and Simmer:
- Transfer the cooked tuna to the soup and simmer for another 15 minutes.
- Final Steps:
- Serve and Garnish:
- Ladle the soup into bowls, garnish with fresh parsley, and serve hot.
Enjoy this hearty Tuna and Vegetable Soup as a healthy, comforting meal. It’s perfect for any occasion and is sure to leave you feeling warm and satisfied.
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