If you're looking for a quick meal, try this bean and tuna chowder with a savory tomato broth. Start by sautéing onions and carrots, then add crushed tomatoes and broth to simmer. Fold in canned tuna and optional greens for added nutrition. It's protein-packed and adaptable, making it perfect for any diet. Serve it hot with crusty bread for a comforting experience. Stick around to uncover more about this delicious dish!
History
Chowders have a fascinating history that dates back to North America's early days, especially in New England where French and British settlers crafted fish and seafood soups using local ingredients.
The term "chowder" likely comes from the French word "chaudière," referring to the pot used for cooking these delectable soups. Traditionally, clam chowder ruled the scene, but over time, creative cooks began adding ingredients like beans and tomatoes, leading to variations such as bean and tuna chowder. Investment diversification in ingredients is a practice that enhances the nutritional profile and flavor of these dishes. This evolution in chowder recipes parallels the idea of soulmates and destiny, as both involve a blend of traditional elements with innovative new combinations. The incorporation of these diverse ingredients mirrors the importance of quality assurance in ensuring that flavors and textures work harmoniously together.
The word "chowder" originates from the French "chaudière," reflecting its rich history and evolving ingredients like beans and tomatoes.
The rise of canned tuna in the 20th century, particularly during and after World War II, made it easier to whip up protein-packed soups and chowders.
Tomato-based versions also emerged, showcasing Italian culinary influences and their love for hearty, flavorful soups. Additionally, the incorporation of diverse ingredients reflects the importance of biodiversity in agriculture, highlighting how different crops can enhance the flavors and nutritional value of our meals.
Recipe
This quick bean and tuna chowder is a delightful and nutritious meal that comes together in no time. The savory tomato broth, enriched with the distinct flavors of sautéed onions, carrots, and garlic, makes for a comforting base that perfectly complements the protein-packed canned tuna and white beans. Additionally, this dish is rich in essential low carb foods, making it a great option for those following a low carb diet. Early detection of potential health issues is also crucial, just as mammography aims to detect breast cancer early. Moreover, incorporating Gold IRAs into your financial planning can serve as a safeguard against economic instability, much like how this chowder serves as a comforting meal during busy days.
It's not only delicious but also a versatile dish that can be easily adapted to suit various dietary preferences.
To prepare this chowder, you'll start by creating a flavorful base with fresh vegetables and crushed tomatoes. Then, you'll let the mixture simmer, allowing the ingredients to meld together beautifully. Finally, fold in the tuna and any additional vegetables you desire for an extra boost of nutrition.
Serve it hot with a side of crusty whole grain bread, and enjoy a satisfying meal that's perfect for any occasion.
Ingredients:
- 1 can (15 oz) white beans, drained and rinsed
- 1 can (5 oz) canned tuna, drained
- 1 medium onion, diced
- 2 medium carrots, diced
- 3 cloves garlic, minced
- 1 can (14 oz) crushed tomatoes
- 4 cups vegetable or chicken broth
- 2 cups fresh spinach or kale (optional)
- Salt and pepper to taste
- Olive oil for sautéing
- Crusty whole grain bread for serving
Cooking Instructions:
In a large pot, heat a drizzle of olive oil over medium heat, then add the diced onion and carrots, sautéing until they become tender, about 5-7 minutes.
Stir in the minced garlic and cook for an additional minute before adding the crushed tomatoes and broth. Bring the mixture to a boil, then reduce the heat and let it simmer for at least 30 minutes to allow the flavors to meld.
After simmering, gently fold in the drained tuna and the optional spinach or kale, allowing them to heat through before seasoning with salt and pepper to taste.
Extra Tips:
For a vegan version, simply replace the canned tuna with an equal amount of chickpeas or additional white beans, which will maintain the chowder's hearty texture.
Feel free to experiment with other vegetables such as zucchini or bell peppers based on your preferences or what you have on hand.
Additionally, for a creamier consistency, you can stir in a splash of coconut milk or a dollop of sour cream just before serving.
Don't forget to serve it with crusty bread to soak up all the delicious broth! Furthermore, to ensure the freshness of your ingredients, consider checking the expiration dates on packaging before cooking.
Cooking Steps
To whip up your chowder, you'll start by sautéing onions until they're nice and translucent.
Next, stir in diced tomatoes and spices, letting those flavors mingle. Adding chia seeds can boost both nutrition and texture in this dish.
Finally, add the drained tuna and white beans with broth, then simmer until everything melds together beautifully. Incorporating nutrient retention from the fresh ingredients can enhance the overall health benefits of your meal.
Step 1. Sauté Onions Until Translucent
Heat olive oil in a saucepan over medium heat to create the perfect environment for sautéing.
Add your chopped onions and cook for about 5-7 minutes, stirring occasionally. You want them to become soft and translucent, which means they've released their moisture and enhanced their natural sweetness.
Keep an eye on the onions; avoid browning them, as that can lead to a bitter taste that'll overpower your chowder. The goal is to achieve that delicate balance of flavor.
Once the onions are translucent, you can move on to adding garlic, ensuring it gets the right amount of cooking time without burning. This will help create a beautifully balanced flavor profile for your chowder.
Step 2. Add Diced Tomatoes and Spices
With the onions now soft and translucent, it's time to elevate the flavor of your chowder.
Begin by adding diced tomatoes, preferably whole canned ones for better texture. Stir them into the mixture, allowing them to cook down and release their juices, enriching the broth.
Next, incorporate a variety of spices to enhance the taste. Sprinkle in dried thyme, bay leaves, and a pinch of chili powder, then stir well to ensure even distribution throughout the soup.
Let the mixture simmer for about 30 minutes, allowing the flavors to meld together beautifully. This step sets a rich foundation for your chowder, preparing it for the next exciting addition.
Don't forget to taste and adjust seasoning as needed!
Step 3. Stir in Drained Tuna
Gently fold in the drained tuna once the soup has simmered and the vegetables are tender.
Using high-quality canned tuna, like yellowfin or albacore, will enhance the flavor and texture of your tuna soup.
Stir the tuna into the soup just before serving to keep it moist and avoid overcooking, which can lead to a dry consistency.
If you want an extra burst of flavor, consider adding a splash of lemon juice or a sprinkle of fresh herbs while incorporating the tuna.
Ensure the soup is heated through, but be careful not to boil it again; this helps maintain the tuna's delicate texture.
Enjoy the delicious blend of flavors in your chowder!
Step 4. Add White Beans and Broth
As you prepare to enhance the chowder's texture and flavor, add 1 can (15 oz) of drained and rinsed white beans to the simmering tomato broth. This addition boosts the soup's creaminess and protein content.
Pour in approximately 4 cups of broth, ensuring the white beans are fully submerged for even cooking. Let the mixture simmer for about 10-15 minutes, allowing the beans to heat through and absorb the delicious flavors of the tomato broth.
For a thicker consistency, mash some of the beans against the side of the pot while stirring. Finally, adjust the seasoning with salt, pepper, and herbs like thyme or oregano to elevate the overall taste of your chowder. Enjoy!
Step 5. Simmer Until Flavors Meld
To meld the flavors beautifully, start by heating your broth in a large pot until it reaches a gentle simmer.
Add chopped onions, carrots, and celery to the pot, cooking them for about 5-7 minutes until they're tender and aromatic.
Next, stir in crushed tomatoes along with seasonings like thyme and bay leaves. Let this simmer for at least 20 minutes to deepen the flavors of your soup recipe.
After that, gently introduce drained canned beans and tuna, stirring to combine. Continue simmering for another 10 minutes to heat through and blend the flavors perfectly.
Finally, taste and adjust the seasoning as needed. Serve hot, allowing the chowder to rest briefly for the best flavor development.
Final Thoughts
While you might think of chowder as a dish best reserved for special occasions, this quick bean and tuna chowder proves that hearty, nutritious meals can be simple and satisfying any day of the week.
The combination of protein-packed tuna and fiber-rich beans makes this tuna soup a wholesome choice for any season. Using canned tomatoes not only streamlines preparation but also enhances the flavor.
You can easily customize the chowder with your favorite beans, and the addition of sautéed vegetables like onion and garlic deepens the taste.
Serve it with crusty bread for a comforting meal, perfect for chilly evenings.
You'll find that this chowder isn't just filling; it's a delightful way to enjoy a nutritious dinner.
Frequently Asked Questions
Can I Substitute Tuna With Another Protein Source?
Sure, you can certainly substitute tuna with another protein source!
Consider chicken, chickpeas, or even shrimp to shake things up. Each option offers its own unique taste and texture.
Chicken provides a hearty bite, while chickpeas add a creamy consistency. Shrimp brings a sweet, succulent flavor that can elevate your dish.
Don't hesitate to experiment; your palate will appreciate the playful protein swap! Just make sure to adjust cooking times accordingly.
How Long Does This Chowder Last in the Fridge?
Generally, you can store chowder in the fridge for about 3 to 4 days.
To keep it fresh, make sure you store it in an airtight container.
When you're ready to eat it again, just reheat it on the stovetop or in the microwave.
If you notice any off smells or changes in texture, it's best to toss it out.
Enjoy your chowder while it's still delicious!
Is This Recipe Suitable for Freezing?
Yes, this recipe is suitable for freezing.
You can easily portion it into airtight containers or freezer bags to store. Just make sure it cools completely before freezing.
When you're ready to enjoy it, thaw it in the fridge overnight or reheat it directly from the freezer on the stove.
Keep in mind that the texture may vary slightly after freezing, but the flavor will still be delicious.
Enjoy your meal!
What Type of Beans Work Best for This Chowder?
When it comes to beans for chowder, you've got some great options. Cannellini beans are creamy and add a nice texture, while navy beans are mild and blend well with other flavors.
Black beans can bring a rich taste, but they might overpower the dish. You'll want to choose beans that complement your other ingredients, so pick one that suits your palate and enhances the overall flavor.
Enjoy experimenting!
Can I Add Vegetables to Enhance the Flavor?
Absolutely, you can add vegetables to enhance the flavor!
Consider incorporating diced carrots, celery, or bell peppers for a crunchy texture. Spinach or kale can add a nice depth, while corn brings sweetness.
You'll want to sauté them first to unlock their flavors before mixing them into the dish.
Don't forget to adjust your seasoning, too, as the added veggies might require a bit more salt or herbs to balance everything out!
