Chickpea, Vegetable and Tuna Soup |
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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 8 |
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Soups are quick to make and so very easy on the budget. They are perfect for a busy day - and are a great way to use fresh veggies as well as what's in the cupboard. Use the chile only if you are a fan of heat. This recipe has been created for the Dining on a Dollar competition. Ingredients:
1 tablespoon butter |
1 tablespoon oil |
1/2 small red onion, chopped finely |
2 garlic cloves, crushed |
2 medium carrots, peeled and diced (about 8 ounces) |
2 medium zucchini, diced (about 8 ounces) |
1 (15 ounce) can tomato sauce |
2 cups water |
2 tablespoons dried onion, minced |
1 -2 chicken stock cube |
1 teaspoon dried basil |
1 teaspoon dried parsley |
1/2 teaspoon dried oregano (optional) |
1/4-1 teaspoon ground dried chile (optional) |
1 (4 ounce) can mushroom stems and pieces, undrained |
1 (15 ounce) can corn kernels, undrained |
1 (15 ounce) can chickpeas, rinsed and drained |
1 (4 ounce) can tuna, drained |
salt and pepper |
3/4-1 cup sharp cheddar cheese, grated |
chopped cilantro (to garnish) (optional) |
Directions:
1. Heat the butter and oil in a pan over high heat.
2. Add onion and garlic and saute until onions are transparent (about 5 minutes).
3. Add the carrots and zucchini and saute another 2 minutes.
4. Add the tomato sauce, water, dried onion, stock cubes, basil, parsley and oregano and chile, if used.
5. Bring to a boil, stirring, then reduce heat. Cover and simmer for 15-20 minutes. Stir occasionally.
6. Then add the mushrooms, corn kernels, chickpeas and tuna. Be sure to add the juice from the mushrooms and corn.
7. Simmer for 5-10 minutes or until the carrots are tender and everything is heated through. Stir occasionally.
8. Check for seasoning.
9. Ladle soup into bowls and sprinkle each serving with 2-3 tablespoons of grated cheese.
10. Garnish with chopped cilantro if desired.
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