Meatball & tomato soup in a bowl

Meatball & tomato soup

  • 1
  • 2
  • 3
  • 4
  • 5
(14 ratings)

Prep: 5 mins Cook: 15 mins

Easy

Serves 4

Get three of your 5-a-day in one serving with this healthy, low-calorie tomato soup. The addition of meatballs and giant couscous means it's filling, too

Nutrition and extra info

  • Freezable
  • Healthy

Nutrition: Per serving

  • kcal330
  • fat12g
  • saturates3g
  • carbs36g
  • sugars14g
  • fibre6g
  • protein17g
  • salt0.7g

Ingredients

  • 1½ tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 onion, finely chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 red peppers, deseeded and sliced
  • 1 garlic clove, crushed
  • ½ tsp chilli flakes
  • 2 x 400g cans chopped tomatoes
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 100g giant couscous
    Couscous

    Couscous

    koos-koos

    Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

  • 500ml hot vegetable stock
  • 12 pork meatballs
  • 150g baby spinach
    Spinach

    Spinach

    spin-atch

    Used in almost every cuisine across the world, spinach is an enormously popular green vegetable…

  • ½ small bunch of basil
    Basil

    Basil

    ba-zil

    Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

  • grated parmesan, to serve (optional)
    Parmesan

    Parmesan

    parm-ee-zan

    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

Method

  1. Heat the oil in a saucepan. Fry the onion and peppers for 7 mins, then stir through the garlic and chilli flakes and cook for 1 min. Add the tomatoes, giant couscous and veg stock and bring to a simmer.

  2. Season to taste, then add the meatballs and spinach. Simmer for 5-7 mins or until cooked through. Ladle into bowls and top with the basil and some parmesan, if you like.

You may also like

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
dan5000
25th May, 2020
5.05
Great recipe. Didn't think the specific rapeseed oil was necessary - any oil will do for this. You're only frying some onions! Don't be worried if the spinach seems 'a lot' for the mixture - it shrinks right down upon contact with the soup. Used beef meatballs because that's all the shops had in - used meat thermometer to make sure they were medium well. Would be useful for pork meatballs too as they're not in the pot for very long. And as always - doubled everything to get 8 servings.
pammiejay
17th May, 2020
5.05
This is an excellent family tea! I added a shake of garlic Italian seasoning as well just for extra flavour. I added 150g giant couscous just to make it less soupy. All in one pan, quick, easy and tasty.
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.
Want to receive regular food and recipe web notifications from us?