Meatball and Vegetable Soup

Difficulty | Serves 8 | Book 5

meatball and vegetable soup recipe

300g very lean beef mince
1 egg white
1 teaspoon tomato sauce
1 teaspoon BBQ sauce

1 cup onion diced
1 cup carrot diced
1 cup turnip diced
1 cup parsnip diced
1 cup celery diced
1 cup swede diced
2 teaspoons crushed garlic (in jar)
cooking spray
2 tablespoons Worcestershire sauce
3 tablespoons soy sauce 43% less salt
3 tablespoons salt-reduced chicken stock powder
3 litres water
½ cup dried soup mix
2 teaspoons dried oregano leaves
¼ cup parsley chopped

Per serve
Kilojoules422 (cals 101)
GI RatingToo low in carbs to score a GI rating


  1. Meatballs: Combine meatball ingredients in a small mixing bowl and mix well.
  2. Roll into small meatballs, about 1 teaspoon of mixture for each meatball. Leave to one side.
  3. Soup:  Sauté all vegetables and garlic in a boiler or stock pot that has been generously coated with cooking spray for 3 minutes. Add all remaining ingredients to pot except meatballs, parsley and pepper.
  4. Bring to boil, carefully drop meatballs into pot. Return to boil then reduce to medium boil for 30 minutes or until vegetables are cooked.
  5. Add parsley and pepper to taste.

Suitable to be frozen.

Dietitian's tip

This is a great choice for people wanting tasty soup without the added sodium (salt). Suitable for those with high blood pressure.

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