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Roast tomato tuna white bean soup

Published on May 17, 2017 | In By
0 Comments
    • Prep Time
    • Minutes
    • Cook Time
    • Minutes
    • Yield
    • 1
    • 1

Roast tomato tuna white bean soup

Simple things are often the best, and this roast tomato tuna white bean soup is no different. This simple Mediterranean inspired soup with oven roasted tomatoes, garlic, tuna and white beans is a great winter warmer, plus if you serve it without bread,  it’s gluten free, low carb and low GI.

Roast tomato tuna white bean soup

Heart-warming and healthy

Ashleigh Feltham (MNutrDiet)

This is a heart-warming soup which will leave you feeling satisfied. Safcol tuna is a quality choice and a good source of heart-healthy omega 3 fat. Also, the protein in tuna will keep you feeling full for longer. Protein is needed at regular times in your day to keep your muscle mass at optimal levels and this is a great way to meet your protein needs in a soup.

Garlic has many health benefits including supporting your gut as a prebiotic food source for the good bacteria. It is also great at supporting your immune function to work optimally with its antioxidant allicin. Extra virgin olive oil adds another heart-healthy monounsaturated oil.

Beans will add more good bacteria in the form of prebiotics as well as being a good plant source of iron. Iron is important as it assists with oxygen transportation to your cells. Cooked tomatoes are the best type as cooking makes the antioxidant lycopene more bioavailable for your body. I recommend a whole grain bread like Sourdough to match this soup. Sourdough made using traditional methods is classified as a whole grain. This means you are giving your body more fibre, vitamins, and minerals to optimise your health. This soup will support your health and leave you feeling warm and satisfied.

 

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Recipe Rating

  • (4.9 /5)
  • 9 ratings

Ingredients

  • 1 x 185g can Safcol Tuna in Springwater, drained
  • 10 cloves garlic, unpeeled
  • extra virgin olive oil for drizzling
  • 1 tablespoon of fresh thyme leaves
  • 1 400g can cannellini beans, drained
  • 1kg ripe tomatoes, cut in half
  • ½ cup basil leaves, roughly chopped
  • 3 cups low salt vegetable or chicken stock
  • sea salt and freshly ground black pepper

  • to serve
  • sour cream
  • a few little basil leaves
  • warm crusty bread

Instructions

  1. Preheat oven to 200°C
  2. Line a large oven tray with baking paper, lay the halved tomatoes on the tray cut side up. Scatter the unpeeled garlic cloves between the tomatoes. Drizzle with olive oil and scatter with thyme leaves. Bake in the oven for about 20 minutes or until the tomatoes are collapsing and the garlic cloves are soft
  3. Remove from the heat and allow to cool so you can handle them easily
  4. Discard any larger stem of thyme. Peel the tomatoes and garlic cloves, discard the skins and transfer roasted garlic flesh and tomato pulp, to a large deep pan. Add the stock and the drained cannellini beans
  5. Using a wand blender, blitz the soup until smooth. Add the basil leaves and blitz again. Season to taste. On a medium heat, bring to a fast simmer. Add the tuna and bring up to heat again. Serve the soup piping hot with a swirl of sour cream and a basil leaf on each bowl and warm crusty bread and butter. Serves 4. Preparation time: 15 minutes. Cooking time: 35 minutes

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