Tuna Vegetable Chowder
A hearty, flavorful tuna vegetable chowder featuring tender zucchini, green onion, and tomatoes in a creamy broth, perfect for a quick, nutritious meal for seafood lovers.
Ingredients
- 2 tsp margarine ⓘ
- 2 Tbsp flour ⓘ
- 3/4 c water ⓘ
- 1 packet chicken broth and seasoning mix ⓘ
- 1 small zucchini, cut into julienne strips 1 x 1/2-inch ⓘ
- 1 oz green onion, sliced ⓘ
- 1/4 c tomatoes, drained and coarsely chopped ⓘ
- 1/8 tsp dried thyme (optional) ⓘ
- 6 1/2 to 7 oz tuna, drained ⓘ
- minced parsley ⓘ
Instructions
- Melt margarine in the top half of a double boiler over boiling water.
- Add flour and stir until a paste is formed.
- Gradually stir in water.
- Add chicken broth and seasoning mix.
- Cook and stir until thickened. Add zucchini and green onion.
- Cover and simmer for 5 minutes.
- Stir in tomatoes and drained tuna.
- Heat until hot.
- Garnish with minced parsley before serving.
Tips & Substitutions
For a creamier chowder, consider adding a splash of milk or cream after the tuna is heated through. If you want more vegetables, feel free to add carrots or bell peppers. For a gluten-free version, substitute the flour with cornstarch or a gluten-free flour blend. Ensure the tuna is well-drained to avoid excess moisture in the chowder.
Serving Suggestions
Serve the chowder with crusty bread or over a bed of Nellie'S Potatoes for a heartier meal. A simple side salad can complement this dish well, adding freshness. For a comforting touch, top the chowder with additional minced parsley or a sprinkle of cheese before serving.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the chowder on the stovetop over low heat, stirring occasionally, until heated through. Avoid boiling to prevent the tuna from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna Vegetable Chowder contains roughly 1124 calories, with 112g protein, 186g carbohydrates, and 18g fat. It is an excellent source of vitamin C (584% of the Daily Value), dietary fiber (400% of the Daily Value), and protein (225% of the Daily Value). Note that it is relatively high in sodium, at 1441mg per serving (63% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tuna instead of canned?
Yes, you can use fresh tuna. Just make sure to cook it thoroughly before adding it to the chowder. Fresh tuna will provide a different texture and flavor profile compared to canned tuna.
Is there a vegetarian version of this chowder?
Absolutely! You can omit the tuna entirely and replace the chicken broth with vegetable broth. Add more vegetables like corn or potatoes to enhance the flavor and heartiness of the chowder.
What can I serve with tuna vegetable chowder?
This chowder pairs beautifully with a light salad or crusty bread. You might also consider serving it alongside a simple fruit dish for a touch of sweetness to balance the savory flavors.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).