Chickpea Vegetable and Tuna Soup
Warm up with a hearty bowl of Chickpea Vegetable and Tuna Soup, a wholesome and protein-packed recipe that's perfect for a cozy yet nutritious meal. This flavorful soup combines tender chickpeas, vibrant veggies like zucchini, carrots, and spinach, and the delicate flavor of canned tuna in a savory broth infused with dried thyme, oregano, and a hint of garlic. The addition of crushed tomatoes adds a subtle tang, while fresh parsley and optional lemon wedges provide a bright, zesty finish. Ready in just 45 minutes with minimal prep, this Mediterranean-inspired soup is not only a quick and easy dinner option but also a nutrient-dense choice ideal for meal prepping. Serve it with a crusty piece of bread, and enjoy a comforting blend of textures and flavors that’s both satisfying and refreshing.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 medium zucchini, diced
- 1 15-ounce can crushed tomatoes
- 4 cups vegetable broth
- 1.5 cups cooked chickpeas, rinsed and drained
- 1 5-ounce can canned tuna in water, drained
- 2 cups baby spinach
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
- 4 wedges lemon wedges (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally.
Add the diced zucchini and cook for an additional 3 minutes.
Pour in the crushed tomatoes and vegetable broth. Stir well to combine.
Add the cooked chickpeas, dried thyme, dried oregano, salt, and ground black pepper. Bring the soup to a gentle boil, then reduce the heat and let it simmer for 15 minutes.
Stir in the drained tuna and baby spinach. Cook for another 2-3 minutes, just until the tuna is heated through and the spinach is wilted.
Taste and adjust seasonings, if needed.
Ladle the soup into bowls, garnish with chopped parsley, and serve with lemon wedges on the side for a bright, fresh finish.
Nutrition Facts
Calories |
359 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 1217 mg | 53% | |
| Total Carbohydrate | 49.5 g | 18% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 15.5 g | ||
| Protein | 19.8 g | 40% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 146 mg | 11% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1379 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
