Mediterranean Tuna and Vegetable Soup with Lemon and Herbs

Published: February 25, 2026
Natalie DaviesNatalie Davies
Categories: Soups, European, Seafood, Mediterranean Diet
Tags: healthy, Mediterranean, Seafood, Soup, Weeknight, One-Pot
A bright, rustic bowl of Mediterranean Tuna and Vegetable Soup with visible flaked tuna, tomatoes, zucchini, potatoes, olives, spinach, and a lemon wedge. Mediterranean cuisine styling, ceramic bowl, fresh parsley garnish, drizzle of olive oil, warm natural light, shallow depth of field, restaurant-quality food photography. IMPORTANT: No text, no labels, no captions, no words on the image. Pure food photography only.

Tuna Soup

This Mediterranean-style tuna and vegetable soup is one of my favorite weeknight bowls — bright, herb-scented, and full of hearty vegetables and flaked tuna. It’s an easy recipe that feels both homey and a little elegant, with lemon and olives lifting every spoonful.

I love how quickly it comes together: sautéed aromatics, a simmer of tomatoes and broth, tender potatoes and zucchini, then tuna and spinach stirred in at the end. It’s nourishing, portable, and perfect for lunch, dinner, or when you want something simple but soulful.

Ingredients

  • 2 tbsp Extra-virgin olive oil
  • 1 piece Yellow onion, finely chopped
  • 3 pieces Garlic cloves, minced
  • 2 pieces Carrots, sliced
  • 2 pieces Celery stalks, sliced
  • 8 oz Baby potatoes, halved or quartered
  • 1 piece Zucchini, diced
  • 1 14.5 oz can Canned diced tomatoes
  • 4 cups Low-sodium vegetable or chicken broth
  • 2 5 oz cans Canned tuna in olive oil, drained
  • 1/3 cup Kalamata olives, pitted and halved
  • 2 cups Baby spinach
  • 2 tbsp Fresh lemon juice
  • 1 tsp Lemon zest
  • 1 tsp Dried oregano
  • 1/2 tsp Dried thyme
  • 1/4 tsp Red pepper flakes (optional)
  • 1 tsp Salt
  • 1/2 tsp Black pepper, freshly ground
  • 1/4 cup Fresh parsley, chopped

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and a pinch of salt, and sauté until the onion is soft and translucent, about 5 minutes.

  2. Add the minced garlic, sliced carrots, and celery. Cook, stirring occasionally, until the vegetables begin to soften, about 4 minutes.

  3. Stir in the potatoes, diced zucchini, dried oregano, dried thyme, and red pepper flakes (if using). Cook for 2 minutes to toast the herbs.

  4. Pour in the diced tomatoes with their juices and the broth. Bring the soup to a simmer, then reduce heat and cook gently until the potatoes are tender, about 15 minutes.

  5. While the soup simmers, drain the tuna and flake it lightly with a fork. If you prefer a milder tuna texture, gently mash a few pieces.

  6. When the vegetables are tender, stir in the flaked tuna, chopped olives, and baby spinach. Cook just until the spinach wilts, 1–2 minutes.

  7. Remove the pot from the heat and stir in the lemon juice, lemon zest, chopped parsley, and black pepper. Taste and adjust seasoning with more salt or lemon as needed.

  8. Ladle the soup into bowls, finish with an extra drizzle of olive oil and a lemon wedge on the side. Serve warm with crusty bread or a simple green salad.

Tips & Notes

  • Use tuna packed in olive oil for richer flavor; drain but reserve a little oil to stir in at the end for extra silkiness.
  • If you prefer a thicker soup, mash a few potato pieces against the side of the pot before adding the tuna.
  • Make-ahead: the flavors deepen after a day in the fridge. Reheat gently on the stove and add a splash of broth if it’s too thick.