Encebollado, Ecuador’s beloved national dish, is a hearty and flavorful tuna fish soup topped with pickled onions, yuca, and a touch of lime. This traditional recipe is not only comforting but also packed with nutritional benefits. Known for its simplicity and distinct tangy flavor, encebollado is a common staple enjoyed by families for breakfast, lunch, or as a weekend treat. It’s even hailed as a hangover cure due to its light but nourishing qualities.
Whether you’re a fan of seafood, seeking a new recipe to expand your culinary skills, or simply want to try a healthy and protein-rich meal, encebollado is the perfect dish. It’s versatile, gluten-free, and can be adapted to different dietary preferences. With a few easy steps and readily available ingredients, this traditional Ecuadorian soup can be prepared in your own kitchen in no time.
In this article, we’ll guide you through how to make the perfect Encebollado Tuna Fish Soup with Pickled Onions, explore its health benefits, and offer some tips and variations to suit your taste.
Why Choose Encebollado Tuna Fish Soup?
Encebollado Tuna Fish Soup is an excellent choice for several reasons. The primary allure of this dish is its simplicity. With a few key ingredients and easy-to-follow instructions, you can create a dish that’s bursting with flavor. The combination of tuna, yuca, and fresh herbs creates a delicious and satisfying meal that requires minimal effort to prepare. Plus, this soup is packed with protein from the tuna and has a delightful mix of textures thanks to the soft yuca and crunchy pickled onions.
Another compelling reason to try encebollado is its health benefits. Tuna is a rich source of omega-3 fatty acids, which are essential for heart health, reducing inflammation, and promoting brain function. The yuca, a starchy root vegetable, adds a healthy dose of fiber and vitamins like Vitamin C and potassium. The pickled onions and lime bring a burst of fresh flavor while offering antioxidants and aiding digestion.
For those following gluten-free diets, encebollado is a fantastic choice since it contains no gluten-containing ingredients. It’s also easy to modify for other dietary restrictions or preferences. Whether you’re looking for a warm, hearty meal to satisfy your hunger or a nutrient-dense dish to keep you energized, Encebollado Tuna Fish Soup with Pickled Onions is a standout option.
Ingredients Overview
What You’ll Need for Encebollado
To prepare Encebollado Tuna Fish Soup, gather the following ingredients:
- 500g fresh tuna (or canned tuna in water)
- 1 large yuca (cassava), peeled and cut into chunks (about 400g)
- 1 large red onion, thinly sliced
- 3 medium tomatoes, diced
- 2 garlic cloves, minced
- 1 green bell pepper, diced
- 1 tsp ground cumin
- 1 tsp paprika
- 1 bay leaf
- 1 bunch of cilantro, chopped
- Juice of 2 limes
- Salt and pepper to taste
- 1 liter of water or fish broth
- 2 tbsp vegetable oil
- 100ml white vinegar (for pickling the onions)
Substitutions to Customize Encebollado
While the ingredients listed above provide the traditional base for Encebollado Tuna Fish Soup, you can customize the recipe to your preferences or dietary needs:
- Fish Options: While tuna is the traditional choice, you can substitute it with other types of fish like mahi-mahi, mackerel, or even salmon for a different flavor profile.If you prefer seafood, consider adding ingredients similar to those used in slipper lobster dishes.
- Vegetarian Encebollado: For a plant-based version, swap the tuna for jackfruit or hearts of palm, which mimic the texture of tuna, and use vegetable broth instead of fish broth. You can find more plant-based inspiration from recipes like air fryer hash browns.
- Yuca Substitution: If you can’t find yuca, potatoes or sweet potatoes work well as substitutes, though they will slightly alter the texture.
- Onions: Red onions are typical for the pickled garnish, but you can also use white onions or shallots for a milder flavor.
- Spice Level: For those who enjoy a bit of heat, add some finely chopped jalapeño or chili flakes into the broth or pickled onions for an extra kick.
These simple substitutions allow you to enjoy encebollado while catering to dietary preferences and ingredient availability.
Step-by-Step Preparation of Encebollado
Now, let’s dive into the process of making Encebollado Tuna Fish Soup with Pickled Onions. Follow these easy steps for a perfectly balanced and flavorful dish.
First Step: Prepare the Pickled Onions
In a bowl, combine the thinly sliced red onions with the juice of one lime and 100ml of white vinegar. Add a pinch of salt, and let the onions marinate for at least 30 minutes. This gives them a tangy, refreshing flavor that perfectly complements the rich tuna broth.
Second Step: Cook the Yuca
Peel and cut the yuca into chunks. In a large pot, bring water or fish broth to a boil, then add the yuca. Cook for about 20 minutes, or until the yuca becomes tender and easy to pierce with a fork. Once cooked, remove the yuca from the pot and set it aside, but do not discard the cooking water—this will be used for the soup base.
Third Step: Prepare the Soup Base
In the same pot, heat 2 tablespoons of vegetable oil over medium heat. Add the minced garlic, diced tomatoes, and green bell pepper, cooking until the tomatoes break down and release their juices—about 5-7 minutes. Add the ground cumin, paprika, and bay leaf, stirring until the spices are fragrant.
Fourth Step: Add the Tuna
If using fresh tuna, cut it into bite-sized pieces and add it to the pot. Pour in the reserved yuca cooking water (or additional fish broth) and bring the mixture to a simmer. If you’re using canned tuna, drain the tuna and add it after the broth has simmered for 10 minutes. Let the soup simmer for another 10 minutes to allow the flavors to meld.
Fifth Step: Incorporate the Yuca and Herbs
Once the tuna is cooked through, return the yuca to the pot. Stir in half of the chopped cilantro and the juice of one lime. Season with salt and pepper to taste. Simmer for an additional 5 minutes.
Sixth Step: Garnish and Serve
Ladle the Encebollado Tuna Fish Soup into bowls and top with a generous portion of the pickled onions. Sprinkle the remaining cilantro on top for a fresh, herby finish. Serve with lime wedges on the side for extra zing. Enjoy!
Enhancing Encebollado: Tips and Variations
To ensure your Encebollado Tuna Fish Soup turns out perfectly every time, consider the following tips and variations:
Tips for Success
- Use Fresh Tuna if Possible: Fresh tuna elevates the flavor of the soup, but if you’re in a pinch, canned tuna will still deliver great results.
- Cook the Yuca Properly: Yuca can sometimes have a fibrous core. Make sure to remove this part after cooking for a smoother texture in your soup.
- Balance the Acidity: The pickled onions and lime add a tangy element to the soup, so adjust the amount of vinegar and lime juice based on your personal taste. If you find the broth too acidic, a small pinch of sugar can help balance the flavors.
Variations to Try
- Seafood Encebollado: Mix up the protein by adding shrimp, squid, or other seafood to create a more diverse flavor. This variation is common in coastal regions of Ecuador.
- Spicy Encebollado: If you love spicy food, try adding some chopped jalapeño or a spoonful of ají, Ecuador’s signature hot sauce, to the soup or on top of the pickled onions for extra heat.
- Vegan Encebollado: Skip the tuna and use a plant-based protein like tofu or tempeh, and replace the fish broth with a vegetable broth to make the dish completely vegan.
How to Store Encebollado
If you have leftovers, Encebollado Tuna Fish Soup can be stored in the refrigerator or freezer for later enjoyment.
Refrigeration
Store the soup in an airtight container and refrigerate for up to 3 days. When reheating, make sure to bring the soup to a gentle simmer on the stovetop to preserve the delicate flavor of the tuna.
Freezing
If you plan to freeze the soup, do so without the pickled onions, as they tend to lose their crunch when thawed. Store the soup in a freezer-safe container for up to 3 months. To reheat, thaw the soup in the refrigerator overnight before warming it on the stovetop.
Nutritional Benefits of Encebollado
Encebollado Tuna Fish Soup with Pickled Onions is not only delicious but also provides a range of nutritional benefits. Here’s a breakdown of the key nutrients in a typical serving:
- Calories: Approximately 350 per serving, depending on portion sizes and added ingredients.
- Protein: Tuna is an excellent source of lean protein, with around 30g of protein per serving.
- Omega-3 Fatty Acids: The tuna in the soup provides heart-healthy omega-3s, which help reduce inflammation and support brain health.
- Fiber: Yuca adds a good amount of dietary fiber, aiding in digestion and promoting satiety.
- Vitamins and Minerals: The tomatoes, onions, and yuca contribute a variety of vitamins (like Vitamin C) and minerals (such as potassium and magnesium) that support overall health.
This nutrient-dense dish is perfect for those looking to maintain a balanced diet while enjoying a flavorful, hearty meal.
Common Questions About Encebollado
Can I use frozen yuca for this recipe?
Yes, frozen yuca is a convenient substitute for fresh yuca. It’s usually pre-peeled and chopped, saving you time. Simply cook it in the broth as directed, adjusting the cooking time if necessary.
Is it possible to make encebollado ahead of time?
Absolutely! Encebollado Tuna Fish Soup can be made ahead and stored in the refrigerator for up to 3 days. The flavors often deepen overnight, making it taste even better the next day. Just be sure to store the pickled onions separately and add them right before serving to maintain their crunch.
How do I make encebollado less tangy?
If you prefer a milder soup, reduce the amount of lime juice and vinegar used in the pickled onions. You can also balance the acidity by adding a pinch of sugar or using a sweeter variety of onion, such as Vidalia.
Can I add more vegetables to encebollado?
Yes! Feel free to add vegetables like carrots, corn, or spinach to the broth for added texture and nutrients. These additions can give the soup more body and make it an even more filling meal.
Encebollado Tuna Fish Soup with Pickled Onions is a delightful, flavorful dish that’s perfect for anyone seeking a hearty yet healthy meal. Its combination of simple ingredients, easy preparation, and impressive nutritional profile makes it an ideal choice for home cooks of all skill levels. Whether you’re preparing it for your family, friends, or yourself, this Ecuadorian classic is sure to impress!