Italian · Dinner
Tuna and White Bean Soup
A Tuscan-style soup pairing seared fresh tuna with cannellini beans simmered in a garlic and tomato broth. Rosemary, olive oil, and white wine build the base, finished with lemon zest and parsley. Served with crusty bread, it balances flaky fish against creamy beans.
$7
12 minsPrep
22 minsCook
34 minsTotal
EasyLevel
Nutrition per serving
432Calories
44.2gProtein
13.9gFat
29.8gCarbs
5.8gSugar
8.9gFiber
812mgSodium
82mgChol
2.4gSat Fat
1380mgPotassium
140mgCalcium
4.8mgIron
3.2mcgVitamin B12
18mgVitamin C
gluten-free
protein-rich
low-calorie
high-fiber
mediterranean
hidden-gems
gluten-free
Instructions
1
Prep
Mince garlic and onion. Chop rosemary and parsley. Pat tuna dry and season lightly with salt and pepper.
2
Heat olive oil in a saucepan over medium heat. Sweat onion and garlic for 3 minutes until softened.
3
Pour white wine and simmer 2 minutes to reduce by half. Stir in tomatoes, stock, beans, and rosemary.
4
Simmer over medium-low heat for 12 minutes until broth thickens slightly.
5
Nestle tuna chunks into broth and poach gently over low heat for 3–4 minutes until opaque.
6
Plate
Stir in lemon zest and parsley off the heat. Ladle into a bowl and serve with crusty bread.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g fresh tuna fillet, cut into chunks
- 1 1/2 cup135g, half of a 15 oz can cannellini beans, drained
- 1 cup120g, a third of a 14.5 oz can canned crushed tomatoes
- 2 clove2 clove garlic
- 4 tbsp4 tbsp onion
- 1/2 cup120ml dry white wine
- 2 cup480ml vegetable stock
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp fresh rosemary
- 2 tbsp2 tbsp fresh parsley
- 1/2 tsp1/2 tsp lemon zest
- salt, to taste
- black pepper, to taste
