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Oct 08
21

Spaghetti & Meatball Soup

I made this soup last night and I was so excited about the leftovers that I had it again for lunch and dinner today – it’s that good! I know I already gushed about my love for meatballs in my Slow Cooker Meatballs & Marinara post, but get ready for some more gushing. They’re one of my very favorite foods after all. This soup let me feel like I was curling up with a big, full bowl of hot and comforting spaghetti and meatballs (perfect for the rainy weather we’ve been having) but the whole bowl rings in at just 6 Weight Watchers Points+ and under 250 calories! That’s way less than a typical bowl of spaghetti and meatballs. The veggies in the soup are roughly the same size as the spaghetti pieces and when you eat it all together it feels and tastes like you’re getting so much spaghetti in there. The mini meatballs are moist, flavorful and absolutely delicious…not to mention downright adorable. I scaled down my normal meatball recipe and used ground turkey breast instead of beef because it just felt right.

Not only is this soup filling, delicious and the perfect way to kill a spaghetti and meatballs craving, but it actually comes together pretty quickly. I shredded my veggies using a box grater but you could shred them using a food processor to save time. This is also the type of soup that is hearty enough to serve as a main course without question. I’d serve it with a side salad and a piece of crusty bread for a full, comforting Fall or Winter dinner. I see this soup being a crowd pleaser for all ages, and it’s a great way to sneak some veggies in for picky kids. If you love spaghetti and meatballs even a fraction as much as I do, you’re going to love this recipe.

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Spaghetti & Meatball Soup

Yield: 6 (1-1/2 cup) servings

Ingredients:

  • 6 oz extra lean (99% lean) ground turkey (or chicken) breast
  • 1/8 teaspoon garlic powder
  • 1 tablespoon grated Parmesan
  • 2 tablespoons plain breadcrumbs
  • 1 ¼ teaspoon Italian seasoning, divided
  • 1 egg white
  • 1 tablespoon skim milk
  • 1 tablespoon olive oil, divided
  • 2 medium carrots, grated (I used a box grater)
  • 1 small zucchini, grated (I used a box grater)
  • ½ medium onion, diced small
  • 2 garlic cloves, minced
  • Salt & pepper
  • 32 oz fat free, reduced sodium chicken broth
  • 24 oz jar of marinara sauce
  • ¼ teaspoon crushed red pepper flakes
  • 1 cup uncooked broken wheat spaghetti pieces (1 inch sticks)
  • 1 oz Parmesan cheese, freshly grated

Directions:

  1. In a large bowl, combine the ground turkey, garlic powder, tablespoon of grated Parmesan, breadcrumbs, ¾ teaspoon of the Italian seasoning, egg white and milk. Using your hands (or a spoon), mush all the ingredients together until well combined. Roll meat mixture into 30 separate (3/4” – 1”) mini meatballs.
  2. In a large stock pot (or a large skillet, which is what I used before realizing you could totally use one pot for the entire meal and have one less to wash!), bring 2 teaspoons of the olive oil over medium heat. Add the meatballs to the oil and cook them, stirring occasionally until all sides are browned. Remove meatballs to a dish and set aside.
  3. Add the remaining teaspoon of olive oil to the pot and continue to heat to medium. Add the carrots, zucchini, onion and garlic and sprinkle with salt & pepper. Cook for about 5 minutes or until vegetables are softened.
  4. Add the meatballs, chicken broth, marinara sauce, red pepper flakes and remaining ½ teaspoon of Italian seasoning to the pot with the vegetables. Stir together and cover. Bring the mixture to a boil, uncover and lower the heat to a simmer. Add the spaghetti pieces and simmer for 12-15 minutes or until the pasta and the meatballs are cooked through. Add the Parmesan cheese in the last couple minutes of the simmer and stir in.

Weight Watchers Points Plus:
6 per serving (P+ calculated using the recipe builder on weightwatchers.com)

Nutrition Information:
244 calories, 30 g carbs, 7 g fat, 18 g protein, 5 g fiber (from myfitnesspal.com)

adapted from Iowa Girl Eats

 

   

21 Responses to “Spaghetti & Meatball Soup”

  1. #
    1
    Gina — October 9, 2013 @ 7:25 am

    Danke für das tolle Rezept, Das werde ich gleich heute auch einmal versuchen. Sieht bei dir jedenfalls sehr gut aus.

  2. #
    2
    Heidi Smith — October 9, 2013 @ 7:23 pm

    Did you mean 16oz of ground turkey? 6

  3. #
    3
    Ashley Bronander — October 12, 2013 @ 11:36 pm

    I’ve been looking for some recipes for when it gets colder (we’re in Texas and it hasn’t happened quite yet…). This recipe is PERFECT. I can’t wait to try it!

    • Emily Koenigsberg replied: — October 23rd, 2013 @ 3:40 am

      You’re going to love it! :)

  4. #
    4
    HitchChic — October 13, 2013 @ 10:30 pm

    Delicious – even my husband loved it. I chopped up the veggies in my Vitamix.

    • Emily Koenigsberg replied: — October 23rd, 2013 @ 3:40 am

      Yay, so happy you both loved it! :)

  5. #
    5
    Anonymous — October 17, 2013 @ 11:15 am

    This was AMAZING! I was nervous about making it because my husband likes “his spaghetti sauce” but he loved it too and was mad I took leftovers because he wanted them, lol. Great recipe! We LOVE your recipes and make them all the time, thank you!

    • Emily Koenigsberg replied: — October 23rd, 2013 @ 3:41 am

      Woohoo, husband approved! Glad to hear it was a hit and that there was a battle for the leftovers, haha. Thanks for letting me know! :)

  6. #
    6
    Melissa — October 17, 2013 @ 6:34 pm

    Have you or would you consider baking the meatballs instead?

    • Emily Koenigsberg replied: — October 23rd, 2013 @ 3:42 am

      I haven’t. I suppose you could, but it’s really easy to brown them in the pan and let them finish cooking in the sauce.

    • Happy Mama replied: — January 9th, 2014 @ 9:35 am

      (First of all, Emily. My first comment so thank your for this site! I’ll comment on one of your new recipes soon so I can say thank you properly.)
      Melissa, no idea if you’ll get follow-ups to your comment but I tried baking these last night. I just sprayed a baking tray with low fat spray then laid them all out on the tray, sprayed them again and bunged them in the oven at 200 degrees (centigrade) for just over twenty minutes, turning half way. I used 500g of turkey and made 40 small balls.
      That saved me the point used for the oil and the meatballs came out browned and crunchy – I overdid them slightly as meat can never be too crunchy for my kids…

      Thanks again, Emily, for such an easy, simple recipe for turkey meatballs.

      Karen (Scotland)

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    7
    Miranda Perkins — October 19, 2013 @ 3:45 pm

    Really liked this! My meatballs kind of broke apart because of the lean turkey I think, but still tasted great! Next time I’m just going to cut up a seasoned chicken breast or 2 instead of the meatballs.

    • Emily Koenigsberg replied: — October 23rd, 2013 @ 3:43 am

      Hm, sorry to hear they broke apart, but glad to hear you liked it!

  8. #
    8
    Tully S Coffee — October 24, 2013 @ 7:05 am

    Have you tried meatballs with sour and cream or in a corn and mushroom soup?

  9. #
    9
    Becky M — October 31, 2013 @ 4:47 pm

    Made this last night and, like you, I couldn’t wait to eat the leftovers for lunch. Husband approved here as well!!!!!

  10. #
    10
    Rachelle Wieler — December 12, 2013 @ 3:36 pm

    Ooohh this is gonna be a crowd pleaser… I can tell already

  11. #
    11
    Khorshed Alam — January 12, 2014 @ 6:38 am

    Hello! Very Interesting post! Thank you for such interesting resource about Spaghetti & Meatball Soup! PS: Sorry for my bad English, I’ve just started to learn this language. The cornerstone of a happy, healthy and balanced lifestyle for you and your family should begin with your daily consuming plan. Healthy Cooking schools can be exactly what it requires to help you look better, get slimmer and ultimately experience better about yourself; unfortunately, though, healthy and balanced food preparation and consuming has gotten a bad reputation and has become almost synonymous with depriving yourself of foods you love or not getting enough foods to eat so that you experience hunger all day. This couldn’t be further from the truth. If you understand how to eat healthy and balanced and what it requires to make dessert recipes, you’ll probably be surprised to discover that it’s a lot easier to eat healthy and balanced than you think.

  12. #
    12
    Michelle — January 18, 2014 @ 11:13 pm

    Yummy! I made this tonight and plan to bring it to work for lunch this week. I was very happy with the way it turned out. Now if I just had a loaf of crusty, freshly baked bread. ;)

    PS The other recipe of yours I have tried is the delicious macaroni and cheese cups. They were superb. Next up is creamy chicken soup.

    Michelle Christine

  13. #
    13
    Eric — January 19, 2014 @ 6:41 pm

    Yacon Syrup have become famous for its natural composition and effectiveness in reducing body weight without causing any side effects. It is highly recommended by Dr oz for its health benefits and capability to shed off the extra volumes from the body.

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