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.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the diced zucchini and cook for an additional 3 minutes.

Step 5

Pour in the crushed tomatoes and vegetable broth. Stir well to combine.

Step 6

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.

Step 7

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.

Step 8

Taste and adjust seasonings, if needed.

Step 9

Ladle the soup into bowls, garnish with chopped parsley, and serve with lemon wedges on the side for a bright, fresh finish.

Nutrition Facts

Serving size	(2539.9g)

Amount per serving	% Daily Value*
Calories	1604.0

Total Fat 48.4g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 50.0mg	0%
Sodium 5769.8mg	0%
Total Carbohydrate 213.3g	0%
Dietary Fiber 55.3g	0%
Total Sugars 60.7g
Protein 94.4g	0%

Vitamin D 113.4IU	0%
Calcium 637.1mg	0%
Iron 23.2mg	0%
Potassium 5501.4mg	0%

*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.

Source of Calories

Fat: 26.1%

Protein: 22.7%

Carbs: 51.2%