Last Updated on November 30, 2024 by Arif Chowdhury
When the weather turns chilly or you simply crave something warm and hearty, there’s nothing quite like a bowl of soup.
Today, we’re diving into a delightful recipe that combines the rich flavors of roasted tomatoes with the satisfying protein of tuna.
This Tuna and Roasted Tomato Soup is not just comforting; it’s also a fantastic option for those looking to shed a few pounds without sacrificing taste.
Let’s explore why this soup is a winner and how to whip it up in your kitchen!
The Benefits of Tuna and Roasted Tomatoes
Before we jump into the recipe, let’s talk about why this dish is not just delicious but also a smart choice for your weight loss journey.
Nutritional Powerhouse
Tuna, a lean protein, is an excellent choice for those aiming to lose weight. Did you know that a 3-ounce serving of canned tuna contains about 22 grams of protein and only 100 calories? That’s right! It’s a fantastic way to feel full while keeping your calorie intake in check.
Roasted tomatoes, on the other hand, are bursting with flavor and nutrients. They are low in calories and high in vitamins A and C, which are crucial for maintaining a healthy immune system. Plus, tomatoes are rich in antioxidants, particularly lycopene, which has been linked to various health benefits.
Weight Loss Statistics
According to the Centers for Disease Control and Prevention (CDC), incorporating lean proteins and vegetables into your meals can significantly impact your weight loss efforts.
Studies have shown that diets rich in protein can help reduce cravings and promote satiety, making it easier to stick to your eating plan.
Recipe: Tuna and Roasted Tomato Soup
Now that we’ve established the health benefits, it’s time to get cooking! Here’s how to make a comforting Tuna and Roasted Tomato Soup that’s perfect for lunch or dinner.
Ingredients
- For the Soup:
- 4 cups ripe tomatoes (fresh or canned)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (adjust to taste)
- 4 cups vegetable broth
- Salt and pepper to taste
- 2 cans (5 ounces each) tuna in water, drained
- Fresh basil leaves for garnish (optional)
- For Roasting:
- 2 cups cherry tomatoes (optional, for added sweetness)
Instructions
Step 1: Roast the Tomatoes
- Preheat your oven to 400°F (200°C).
- If using cherry tomatoes, spread them out on a baking sheet. Drizzle with olive oil, and sprinkle with salt and pepper.
- Roast in the oven for about 20-25 minutes or until they are caramelized and bursting with flavor. This step enhances their sweetness and adds depth to your soup.
Step 2: Sauté the Aromatics
- In a large pot, heat the tablespoon of olive oil over medium heat.
- Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
- Stir in the minced garlic, dried basil, oregano, and red pepper flakes. Sauté for an additional minute until fragrant.
Step 3: Combine Ingredients
- Add the roasted tomatoes (if using) and any juices from the baking sheet into the pot.
- Pour in the vegetable broth and bring the mixture to a simmer. Let it cook for about 15-20 minutes to allow the flavors to meld.
Step 4: Blend the Soup
- Using an immersion blender, carefully blend the soup until smooth. If you don’t have an immersion blender, you can transfer the soup to a regular blender in batches. Just be cautious with the hot liquid!
- Once blended, return the soup to the pot and stir in the drained tuna. Let it warm through for another 5 minutes.
Step 5: Season and Serve
- Taste your soup and adjust the seasoning with salt and pepper as needed.
- Ladle the soup into bowls and garnish with fresh basil leaves for an added pop of flavor.
Final Touches
This Tuna and Roasted Tomato Soup can be served with whole-grain bread for a filling meal or enjoyed on its own. It’s perfect for meal prep, as it stores well in the fridge for up to three days and even freezes beautifully.
Why This Soup is a Go-To for Weight Loss
Low-Calorie Meal
One serving of this soup contains approximately 250 calories, making it a low-calorie option that doesn’t compromise on taste. Pairing it with a salad or whole-grain crackers can create a balanced meal without going overboard on calories.
High in Fiber
The combination of tomatoes and any added veggies (like carrots or celery) provides a good amount of fiber, which is essential for digestion and helps keep you feeling full longer. Fiber-rich foods can aid weight loss efforts by promoting satiety and reducing overall calorie intake.
Versatile and Adaptable
Another fantastic aspect of this recipe is its versatility. You can easily add other vegetables you have on hand, like spinach or bell peppers, to boost the nutritional content. You could even swap out the tuna for another lean protein, such as shredded chicken or chickpeas for a vegetarian option.
A Heartwarming Bowl of Goodness
There you have it! A simple, delicious, and nutritious recipe that’s perfect for those chilly evenings or when you need a quick lunch.
This Tuna and Roasted Tomato Soup is not only comforting but also aligns beautifully with your weight loss goals. It’s a reminder that healthy eating can be both satisfying and enjoyable.
So, grab your ingredients, get cooking, and enjoy a bowl of warmth that nourishes both body and soul!