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lunchpescatarianMediterranean

Tuna-Stuffed Avocado with Warm Tomato Soup

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

Tuna-Stuffed Avocado with Warm Tomato Soup

Instructions

1
Start the Tomato Soup Base
sautéed

Heat 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.

💡 Keep the heat moderate to prevent burning the garlic, which can turn bitter.
2
Simmer the Tomato Soup
simmered

Add 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.

💡 Cover the pot partially with a lid to avoid splattering while allowing some steam to escape.
3
Prepare Tuna Mixture
raw

In 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.

💡 Flake the tuna finely with a fork for a smoother texture that holds together in the avocado.
4
Stuff the Avocado
raw

Halve 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.

💡 Choose a ripe but firm avocado to hold its shape when stuffed; if it’s too soft, it may collapse.
5
Finish the Tomato Soup
blended

Remove 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.

💡 If you don’t have a hand blender, carefully transfer the soup to a countertop blender in batches to avoid burns.
Prep Time
10 Min
Cook Time
20 Min
Per Serving
651kcal
Protein24%
Carbs17%
Fat59%
Glycemic Load
12.5 (Medium)
Nutrition Information
PreparedRaw ingredients
Energy651 kcal· 33%
Protein38.5 g· 77%
Carbohydrates28.4 g· 9%
Carbs (absorbed)22.8 g· 9%
Dietary Fiber5.6 g· 22%
Fat42.8 g· 61%
Saturated Fat8.9 g· 45%
Monounsaturated Fat24.6 g· 98%
Polyunsaturated Fat6.2 g· 56%
Trans Fat0.30 g· 15%
Cholesterol48 mg· 16%
Sodium892 mg· 45%
Potassium1124 mg· 32%
Calcium68 mg· 7%
Magnesium52 mg· 14%
Phosphorus285 mg· 41%
Iron2.8 mg· 20%
Zinc1.2 mg· 12%
Copper0.18 mg· 18%
Selenium42 µg· 76%
Iodine18 µg· 12%
Vitamin C18.2 mg· 23%
Vitamin A156 µg· 20%
Vitamin D4.2 µg· 21%
Vitamin E4.8 mg· 40%
Vitamin K42 µg· 56%
Vitamin B10.18 mg· 16%
Vitamin B20.24 mg· 17%
Vitamin B60.42 mg· 30%
Vitamin B122.4 µg· 96%
Folate78 µg· 39%
Niacin8.4 mg· 53%
Biotin8.6 µg· 17%
Pantothenic Acid1.2 mg· 20%
Salt Equivalent2.3 g· 38%

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Tuna-Stuffed Avocado with Warm Tomato Soup | MintyFit