Boost Your Immune System with This Smoky Broiled Veggie Soup with Tuna

The combo of red peppers and tomatoes makes for a vitamin C payload.


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It’s that time of year: the temps are starting to drop, and we’re thinking about all the ways we can help supercharge our immune system going into cold and flu season. After you get your flu shot, a great place to start is in the kitchen, and this soup delivers on all fronts, with an impressive array of macro- and micronutrients. Blasting the vegetables under the broiler provides a smoky essence, and the tons of vitamin C from the red peppers and tomatoes makes this an immune-boosting soup recipe that will help keep winter sniffles at bay. The white beans pack in high-quality fiber, important for keeping your gut healthy and in balance (and remember: gut health affects whole-body health). And don’t skip the tuna at the end: High-quality canned tuna is a great way to get in sustainable protein that delivers uber-important omega-3s, which can boost heart health, and B vitamins, which can help with energy (something we all need more of in the colder months!). If you have leftover or late-season tomatoes from your garden, feel free to sub those in for the store-bought pints: You’ll need about 20 ounces (in weight) of tomatoes to equal two pints.

Broiled Tomato-Pepper Tuna Soup

  • Prep time: 10 minutes
  • Cook time: 40 minutes

Ingredients

Ingredients

  • 2 red bell peppers
  • 1 onion, peeled
  • 1 Tbsp. extra-virgin olive oil, divided
  • 2 pints cherry tomatoes
  • 3 garlic cloves, peeled
  • 1 cup vegetable broth
  • 1 cup canned cannellini beans, drained and rinsed
  • 1 Tbsp. red wine vinegar
  • 2 Tbsp. fresh oregano leaves
  • 2 tsp. paprika
  • 1 tsp. honey
  • 1 tsp. fennel seeds
  • Kosher salt and black pepper
  • Good-quality canned white tuna (such as Wild Planet), for serving

Directions

  1. Step 1

    Preheat broiler to HIGH. Slice bell peppers in half lengthwise; discard seeds and stem. Slice onion into ½-inch-thick pieces.

  2. Step 2

    Brush pepper slices and onion wedges with 1 teaspoon oil. Arrange pepper slices, cut sides down, on a rimmed baking sheet. Arrange onion wedges around peppers.

  3. Step 3

    Broil until the pepper skins are well charred and onions are golden, about 5 to 7 minutes. Remove onions and peppers from baking sheet; set onions aside. Place peppers in bowl and cover tightly for 20 minutes; remove skins.

  4. Step 4

    Toss cherry tomatoes and garlic cloves with 2 teaspoons oil. Spread tomatoes and garlic out on baking sheet and broil until tomatoes have softened, about 4 minutes.

  5. Step 5

    In a blender, place peppers, onion, garlic, and tomatoes. Add vegetable broth, cannellini beans, vinegar, oregano, paprika, honey, fennel seeds, ½ teaspoon salt, and ½ teaspoon black pepper; blend until smooth.

  6. Step 6

    Place in serving bowls and top with chunks of tuna.