Chickpea, Vegetable and Tuna Soup
photo by Engrossed
- Ready In:
- 1 tablespoon butter
- 1 tablespoon oil
- 1⁄2 small red onion, chopped finely
- 2 garlic cloves, crushed
- 2 medium carrots, peeled and diced (about 8 ounces)
- 2 medium zucchini, diced (about 8 ounces)
- 1 (15 ounce) can tomato sauce
- 2 cups water
- 2 tablespoons dried onion, minced
- 1 -2 chicken stock cube
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- 1⁄2 teaspoon dried oregano (optional)
- 1⁄4 - 1 teaspoon ground dried chile (optional)
- 1 (4 ounce) can mushroom stems and pieces, undrained
- 1 (15 ounce) can corn kernels, undrained
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 (4 ounce) can tuna, drained
- salt and pepper
- 3⁄4 - 1 cup sharp cheddar cheese, grated
- chopped cilantro (to garnish) (optional)
- Heat the butter and oil in a pan over high heat.
- Add onion and garlic and saute until onions are transparent (about 5 minutes).
- Add the carrots and zucchini and saute another 2 minutes.
- Add the tomato sauce, water, dried onion, stock cubes, basil, parsley and oregano and chile, if used.
- Bring to a boil, stirring, then reduce heat. Cover and simmer for 15-20 minutes. Stir occasionally.
- Then add the mushrooms, corn kernels, chickpeas and tuna. Be sure to add the juice from the mushrooms and corn.
- Simmer for 5-10 minutes or until the carrots are tender and everything is heated through. Stir occasionally.
- Check for seasoning.
- Ladle soup into bowls and sprinkle each serving with 2-3 tablespoons of grated cheese.
- Garnish with chopped cilantro if desired.
Questions & Replies
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I tried this recipe because I was trying to do a big fridge clean-out and I had never tried a soup with tuna in it. I love the versatility of this recipe! You can try different vegetables and herbs & spices. I followed the recipe pretty much all the way through with the exception of a couple of the canned things not being on hand. A wonderful, healthy find and perfect for a cold night! Thanks so much for sharing!!!
This was tasty! A healthy recipe and easy too. I had to skip the zucchini because the store was out of it, but used all of the rest of the ingredients except for the cilantro (blech!). I have to admit that I didn't love the tuna in the soup, but it would be easy to leave it out. I would skip the cheese next time too, just to keep it even healthier! I will make this again for sure! Thanks for a great recipe! :)
At first I thought this soup wasn't sure if it was Italian or Mexican but after eating it I'll just call it Marvelous Multi-Cultural soup. The flavor is really really good and it's healthy and filling. There are a few things I would do different such as add the carrots with the onions since they take longer to cook and the garlic when their almost done. I would also add the zucchini later as it cooks quickly. I used the optional oregano and chipotle chili powder which gave it a nice smokiness. We did try it with the cheese but don't think it needed it...I think sour cream is better but it doesn't even need that. Cilantro was good. Good job using 7 contest ingredients instead of 5! We didn't like this as leftovers as much...it's best eaten fresh.
RECIPE SUBMITTED BY
<p>Thanks so much for visiting my page.</p> <p> </p> <p>I love to cook and travel.</p> <p> </p> <p>I'm originally from Nebraksa and now live in Australia. Have also been lucky enough to live in Egypt, Syria, Jordan, Lebanon and Burma.</p> <p> </p> <p>Since the beginning of 2009, hubby and I have visited all seven continents. We've cooked and travelled in Africa and Antarctica, from London across Asia to Sydney, around Australia, around South America, and across India, Europe, Canada and the USA. Most of our travels have been by road and we've covered more than 150,000 kilometres. It's been fun to learn about food and recipes from all over the globe, and most of the souvenirs I bring home are cookbooks.</p> <p> </p> <p>If you're interested in seeing some of our trip and menu highlights, please visit my travel blog at http://leggypeggy.com or my food blog at http://cookingonpage32.wordpress.com</p> <p> </p> <p>Thanks also to everyone who has made, reviewed and/or photographed any of my recipes. Most appreciated.</p>