lunchpescatarianMediterranean

Tuna-Stuffed Avocado with Warm Tomato Soup

Name: Tuna-Stuffed Avocado with Warm Tomato Soup
Total time: 20 min
Yield: 1 servings
Cuisine: Mediterranean
Ingredients: 1 tbsp olive oil; 0.5 small onion; 1 clove garlic; 4 medium ripe tomatoes; 200 ml chicken or vegetable broth; 120 g tuna in olive oil; 1 tbsp mayonnaise; 1 tsp capers; 0.25 lemon lemon juice; to taste salt; to taste black pepper; 1 whole ripe avocado; to taste fresh basil

20 min 1 servings 651 kcal

A refreshing and nutrient-dense lunch featuring creamy avocado stuffed with savory tuna, paired with a comforting, low-glycemic tomato soup.

Ingredients

1 tbsp olive oil
0.5 small onion
1 clove garlic
4 medium ripe tomatoes
200 ml chicken or vegetable broth
120 g tuna in olive oil
1 tbsp mayonnaise
1 tsp capers
0.25 lemon lemon juice
to taste salt
to taste black pepper
1 whole ripe avocado
to taste fresh basil

Nutrition

Calories651kcal

Protein39g

Carbs28g

Fat43g

Fiber6g

Instructions

1Heat olive oil in a medium pot over medium heat (about 160°C). Add diced onion and sauté for 3 minutes until translucent and soft. Stir in minced garlic and cook for 1 minute until fragrant, avoiding browning.
2Add roughly chopped tomatoes (or passata) and broth to the pot. Bring to a gentle simmer over low-medium heat (about 90°C) and cook for 15 minutes, stirring occasionally, until the tomatoes are fully softened and breaking down.
3In a small bowl, combine drained tuna with mayonnaise, chopped capers, and freshly squeezed lemon juice. Mix well with a fork until evenly blended. Season with salt and black pepper to taste.
4Halve the avocado lengthwise and remove the stone with a spoon. Scoop out a small amount of flesh from each half if needed to create more space. Generously fill each half with the prepared tuna mixture, mounding it slightly on top.
5Remove the pot from heat. Use a hand blender to puree the soup until completely smooth, about 1-2 minutes. Season with salt and pepper to taste, then stir in a few torn fresh basil leaves for flavor and aroma.

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