Tuna and Tomato Soup (Printable)

Quick Italian-inspired soup with tuna, tomatoes, and aromatic vegetables ready in 25 minutes.

# What You Need:

→ Seafood

01 - 1 can (5 oz) tuna in olive oil, drained and flaked

→ Vegetables

02 - 1 medium onion, finely chopped
03 - 2 cloves garlic, minced
04 - 1 medium carrot, diced
05 - 1 celery stalk, diced
06 - 1 can (14 oz) diced tomatoes
07 - 2 cups vegetable broth
08 - 1 tablespoon tomato paste

→ Herbs & Seasonings

09 - 1 teaspoon dried oregano
10 - 1 teaspoon dried basil
11 - 1/4 teaspoon crushed red pepper flakes, optional
12 - Salt and black pepper to taste

→ Pantry

13 - 2 tablespoons olive oil

→ Garnish & Serving

14 - 2 tablespoons chopped fresh parsley or basil, optional
15 - Crusty bread, optional

# How to Make It:

01 - Heat olive oil in a large saucepan over medium heat. Add onion, carrot, and celery, cooking for 5 minutes until softened.
02 - Stir in minced garlic and cook for 1 minute until fragrant.
03 - Add tomato paste and cook for 1 minute while stirring continuously.
04 - Pour in diced tomatoes and vegetable broth. Add oregano, basil, and red pepper flakes if desired. Stir well to combine.
05 - Bring soup to a gentle boil, then reduce heat and simmer for 8 to 10 minutes until vegetables are tender.
06 - Fold in flaked tuna and simmer for 2 to 3 minutes to heat through.
07 - Taste soup and adjust salt and pepper as needed.
08 - Ladle into bowls, garnish with chopped fresh herbs, and serve with crusty bread if desired.

# Expert Advice:

01 -
  • Ready in under 30 minutes, no fancy ingredients or techniques required.
  • Tastes intentional and comforting, like you've been cooking all afternoon when you really haven't.
  • Naturally dairy-free and packed with lean protein that keeps you satisfied.
  • Flexible enough to adapt to whatever you have on hand without losing its soul.
02 -
  • Don't skip the step of cooking the tomato paste separately—that minute of heat makes it taste intentional rather than like you just dumped a can into a pot.
  • Canned tuna can become rubbery if it simmers too long, so add it near the very end and treat it gently, like you're tucking it into bed.
  • The soup actually tastes better the next day after the flavors have had time to settle and mingle in the refrigerator.
03 -
  • Drain your canned tuna thoroughly before adding it—excess liquid dilutes the broth and makes the soup taste watery instead of intentional.
  • Fresh herbs scattered on top make the difference between a weeknight dinner and something that feels like you actually tried, so don't skip this if you can help it.
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