Low-Carb Basque Marmitako (Tuna Soup)

Low-Carb Basque Marmitako
[Click to enlarge.]

Those who follow this blog know that I receive great inspiration from Saveur Magazine. Because of its cultural diversity, it is the only food periodical that I subscribe to. People groups and their celebrated recipes intrigue me.

There is a large Basque community here in Idaho. I attended the San Inazio Festival—in Boise's Basque District—a few summers ago. For 2 hours, I watched paella being prepared in a giant wok-like pan. The aroma had me circling the open-air cooking area. When it came time to serve, guess who was at the front of the line. 

Paella is packed with protein. Just the rice and peas would need to be removed or replaced. Happily, most ethnic recipes need minimal tweaking, if any. Such is the case for the "Marmitako (Basque Tuna and Potato Soup)" from Saveur. Only the potatoes need replacing to make this a low-carb meal.

Turnips | Nutritious and Low-Carb

I adapted this recipe directly from Christopher Bagley's December 6, 2017, post on the Saveur website. I chose to replace the potatoes with turnips. Whereas 1 medium potato has 37 grams of carbohydrates, a medium turnip has only 8 grams. What a difference! Turnips are loaded with vitamin C, as well as vitamins A, B, and K (a direct regulator of inflammatory response). Calcium, manganese, iron, copper, and phytonutrients are among the turnip's positive perks. 

Christopher Bagley shares this about the soup's history:

In Spain’s Basque Country, marmitako means roughly “from the pot.” This rustic, filling soup, now common in Basque homes and sociedades, began as a meal local tuna fishermen would make during long fishing routes on their boats, and still do. Traditionally, locals crack the potatoes with a partial cut, then break off ragged chunks to toss into and add starchiness to the soup. Adding the tuna right at the end, just as the soup is removed from the heat, keeps the fish moist and tender.

NOTE: Be careful not to overcook the turnips.

LOW-CARB MARMITAKO (BASQUE TUNA SOUP)

Adapted from Christopher Bagley's 

"Marmitako (Basque Tuna and Potato Soup)".

December 6, 2017 | Saveur Magazine.

Ingredients

• 1 lb. raw tuna, cut into ½-inch cubes
• 1⁄2 tsp. kosher salt, plus more as needed
• 1 tbsp. extra-virgin olive oil
• 1 green bell pepper, chopped
• 1 yellow onion, chopped
• 1 lb. turnips, peeled and diced
• 1 garlic clove, minced
• 1 tsp. pimentón (Spanish paprika) or smoked paprika
• Chopped Italian parsley leaves, for garnish

Instructions

1. In a medium bowl, toss the tuna with ½ teaspoon kosher salt to lightly coat. Set aside.
2. In a large, heavy pot, add the oil over medium heat. Once hot, add the bell pepper and onion and cook, stirring occasionally, until the onion begins to soften but not color, 8–10 minutes.
3. Add the turnips and garlic, season lightly with kosher salt, and continue cooking until the vegetables are softened but not colored, 8-10 minutes. (Turnips take a little longer to cook than potatoes.)
4. Add the pimentón and 3 cups water and bring to a simmer. Cook until the vegetables are tender, 13–15 minutes. 
5. Turn off the heat, add the tuna, and immediately cover the pan. Remove from the heat and let sit until the fish is just barely cooked through, 3–5 minutes.
6. Divide the soup between 4–6 bowls, sprinkle with chopped parsley to taste and serve immediately.

Smiles,

Share your "COMMENTS" below↓

Tahini Tuna

Tahini Tuna

I ate tons of tuna with mayonnaise during my first low-carb stint. I was 15 years old. For being such a creative person, I had yet to learn how to be imaginative with food. My only resource then was Dr. Atkins' Diet Revolution. Now, options abound.

Tahini Tuna is a new twist. A scoop of the tuna mixture is placed on a bed of spaghetti squash and sprinkled with sliced green onions. It is simple and satisfying.

Tahini, my previous post, provides more information about tahini.

NOTE: Spaghetti squash is most easily prepared by cooking it for 11-13 minutes in the microwave. I find that 11 minutes is perfect for smaller squashes. A small Phillips head screwdriver, meant for repairing eyeglasses, works great for poking holes in the squash before cooking.

TAHINI TUNA

Serves 4

INGREDIENTS

• ½ - ¾ cup organic raw or toasted tahini (be aware of the carbs)
• Juice of ½ or 1 lemon, depending on your taste for tartness
• 2 cloves garlic, pressed
• 2 6-ounce cans of wild caught tuna, flaked
• ½ cup of green onions, sliced OR ½ cup chopped yellow onion, incorporated
• 2 tablespoons of fresh parsley, chopped
• Maldon salt to taste
• Pre-cooked spaghetti squash
• Olive oil

INSTRUCTIONS

1. In a medium bowl, mix together the tahini, lemon juice, and garlic.
2. Stir in tuna.
3. If using chopped yellow onion, incorporate.
4. Gently add the parsley and Maldon salt.
5. Spoon some spaghetti squash onto each plate. Add a drizzle of olive oil and a pinch of salt.
6. Place a scoop of tahini tuna on top and heat each plate in the microwave for 20-25 seconds.
7. If using chopped green onions, sprinkle them on top of the tuna.

CLICK ON "COMMENTS" BELOW

TO WEIGH IN.