This one-pot wonder is a deliciously satisfying twist on family-favourite spaghetti and meatballs. A healthy way to spoon up pure comfort food, the meatballs can also be made with grass-fed ground beef. Serve with a side salad for a complete meal.
Kids in action
Wee hands are perfect for rolling the meatballs.
Tip
The soup will likely thicken as it cools and become more akin to spaghetti and meatballs. So if you have some left over and want to turn it into soup once again, stir in extra broth or a combo of broth and more tomatoes to loosen it up.
Spaghetti and Meatball Soup
Ingredients
- 4 tsp (20 mL) grapeseed oil or sunflower oil, divided
- 1 cup (250 mL) finely chopped crimini mushrooms
- 1 small onion, finely chopped
- Salt
- 1 lb (450 g) lean ground chicken or turkey
- 1/2 cup (125 mL) bread crumbs
- 1 tsp (5 mL) ground cumin
- 1 tsp (5 mL) chili powder
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) black pepper
- 2 large carrots, chopped
- 1 large yellow bell pepper, chopped
- 3 garlic cloves, minced
- 1/4 cup (60 mL) unsalted tomato paste
- 1 Tbsp (15 mL) Italian seasoning
- 28 oz (796 mL) can diced unsalted tomatoes
- 4 cups (1 L) low-sodium chicken broth or vegetable broth
- 1 cup (250 mL) water
- 8 oz (225 g) whole grain spaghetti, broken into thirds
- 2 tsp (10 mL) red wine vinegar
- 1/3 cup (80 mL) grated Parmesan cheese (optional)
- 1/3 cup (80 mL) sliced basil
Nutrition
Per serving:
- calories324
- protein27g
- fat5g
- saturated fat1g
- trans fat0g
- carbohydrates47g
- sugars7g
- fibre3g
- sodium315mg
Directions
01
In large saucepan, heat 2 tsp (10 mL) oil over medium. Add mushrooms, onion, and a couple pinches of salt to pan, and heat until softened, about 6 minutes. In large bowl, place mushrooms and onions and cool slightly. Add ground meat, bread crumbs, cumin, chili powder, salt, and black pepper; mix together gently. Form into golf-ball-sized meatballs.
02
Add 1 tsp (5 mL) oil to pan. In batches, so as not to crowd the pan, add meatballs to pan and heat over medium until browned all over and firmed up. Add more oil to pan as needed. The meat does not need to be cooked all the way through. Remove meatballs from heat and set aside. Scrape any burnt pieces out of pan.
03
Add 1 tsp (5 mL) oil to pan. Place carrots in pan and heat over medium until beginning to soften, about 5 minutes. Add bell pepper and garlic to pan; heat for 1 minute. Stir in tomato paste and Italian seasoning; heat for 1 minute. Place tomatoes, broth, and 1 cup (250 mL) water in pan; bring to a boil, reduce heat to medium-low, cover, and simmer for 15 minutes. Stir in spaghetti and red wine vinegar. Bring to a simmer and gently place meatballs in pan. Simmer until pasta is tender, about 10 minutes. If needed, add more liquid to pan.
04
Ladle soup into bowls and serve with Parmesan if desired, basil, and freshly cracked pepper.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
