Speedy One Pot Vegetable and Meatball Soup (with Soba noodles)

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A veggie-packed dinner that the whole family loves, cooked in one pot and served in 20? Oh yes, with requests for seconds that follow. Dairy-free Nut-free Egg-free | Gluten-free Option

Speedy Vegetable and Meatball Noodle Soup

I first shared this recipe on Kidspot as part of my #Voicesof2014 Food and Wellbeing finalist challenge, but given I’ve been flat out mad this past week, I thought I’d share it with you as well. It’s quite fitting.

We all wish we had extra time to look after ourselves, our families, spend more time with the kids, run errands, complete that project at work before a looming deadline, not to mention attend to a growing inbox of emails. There are times, especially during the week, when putting a healthy dinner on the table without slaving away in the kitchen for hours is a tough ask.

Takeaway seems like such appealing option…. Believe me when I say I have those days, too. So, when I’m stuck for time between school pick ups, homework and various after-school activities, I use shortcuts and make this soup.

Speedy Vegetable and Meatball Noodle Soup

Reason 1: One pot

One pot means less washing up and I know who likes this fact most. That there is a win in itself, don’t you think?

Reason 2: Kids love meatballs.

It’s a fact. Better still, if you have little ones who are old enough to help out in the kitchen, get them involved. Being part of the process will have them more excited about the food they are about to eat and will speed up the process. Definitely a tick.

Speedy Vegetable and Meatball Noodle Soup

Reason 3: The freezer IS your best speedy meal friend.

Frozen veggies are my best speedy meal friend. They provide an almost instant gratification when you don’t have the time to peel, chop, trim and slice. I chuck them into mixed pasta dishes, quick stir-fries and soups. They are one of the very few convenience foods that are actually really good for you. Snap frozen fresh, they are nutritious and taste great. Nowadays you can even get organic varieties that are quite affordable, too.

Add a handful of baby spinach and there you have it, meat and five veg with the goodness of broth, in one pot and no time at all.

Speedy Vegetable and Meatball Noodle Soup

About those noodles

While I like to add soba (buckwheat and wheat Japanese noodles) to this dish for extra nutrients and bargaining power at the table, you could use any variety of pasta, including some great gluten-free options, but opt for something thin that cooks in around 3 minutes.

Speedy Vegetable and Meatball Noodle Soup

For this particular soup I like to use mixed broccoli, cauliflower, green beans and carrots. You can of course add corn, peas – tailor the veggies to what you love. Baby spinach or bok choy are great for boosting leafy green intake.

We all eat a little differently in our family, so when it comes to adding pasta to this soup I tend to opt for Japanese soba noodles which are made partly from buckwheat flour or a gluten-free variety, because it agrees with us all. You can also add canned beans or chickpeas to bulk out the soup. Because the meatballs are poached gently in the soup, you can makethem with 100% meat, avoiding various padding like flours, starches and thickeners added to store-bought meatballs. Pork and chicken mince work best here.

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Speedy One Pot Vegetable and Meatball Soup (with Soba noodles)
For this particular soup I like to use mixed broccoli, cauliflower, green beans and carrots. You can of course add corn, peas – tailor the veggies to what you love. Baby spinach or bok choy are great for boosting leafy green intake. We all eat a little differently in our family, so when it comes to adding pasta to this soup I tend to opt for Japanese soba noodles which are made partly from buckwheat flour or a gluten-free variety, because it agrees with us all. You can also add canned beans or chickpeas to bulk out the soup. Because the meatballs are poached gently in the soup, you can make them with 100% meat, avoiding various padding like flours, starches and thickeners added to store-bought meatballs. Pork and chicken mince work best here.
Speedy Vegetable and Meatball Noodle Soup
Votes: 1
Rating: 5
You:
Rate this recipe!
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
For the Meatballs:
  • 500 g chicken or pork mince
For the Soup:
  • 1 litre stock of choice
  • 3 cups mixed frozen veggies (I like broccoli, cauliflower, green beans, carrots)
  • 90 g soba noodles or small pasta (angel hair spaghetti, alphabet), gluten-free if you prefer
  • 1 cup baby spinach leaves
  • salt and pepper to taste
Other things you could add:
  • 1 small can red kidney beans
  • 1 small can chickpeas
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
For the Meatballs:
  • 500 g chicken or pork mince
For the Soup:
  • 1 litre stock of choice
  • 3 cups mixed frozen veggies (I like broccoli, cauliflower, green beans, carrots)
  • 90 g soba noodles or small pasta (angel hair spaghetti, alphabet), gluten-free if you prefer
  • 1 cup baby spinach leaves
  • salt and pepper to taste
Other things you could add:
  • 1 small can red kidney beans
  • 1 small can chickpeas
Speedy Vegetable and Meatball Noodle Soup
Votes: 1
Rating: 5
You:
Rate this recipe!
Instructions
To make the Meat Balls:
  1. Divide mince into 12 even portions. Squish and roll each portion in your hands into a tight ball. Set aside for a minute while you prepare the soup (on the benchtop is fine but if it’s really hot, place them back in the fridge).
To make the Soup:
  1. Place stock and veggies (and canned beans, if using) into a large saucepan and bring to a boil over high heat. Gently pop in the meatballs. Bring the soup back to the boil, then lower heat to a simmer and cook for a further 8 minutes. Add pasta and cook for a further 3-4 minutes (if your pasta requires more cooking, add it earlier). Turn off the heat and add baby spinach. Season with salt and pepper, to taste and serve.
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Comments:

8 Responses to Speedy One Pot Vegetable and Meatball Soup (with Soba noodles)

  1. Mel A says:

    This sounds so good. I love that you’ve used soba noodles. They are my favourite but I never thought of adding them to soup instead of regular pasta! Another recipe to add to my folder.

  2. Esabelle says:

    This is the perfect recipe for a university student too. It has all the nutrients we need and it is fast, fuss free and totally inexpensive. I think I will find myself using this recipe a lot in the future. Thanks for the awesome share. Really like all your photos and recipes you have updated on your blog. I think macaroni/udon are also good substitutes but they may not be as healthy as soba noodles. I have recently started a health living/nutrition/food blog due to an university assessment…. Do share some tips with me 🙂
    http://thefoodtherapyproject.wordpress.com/

    Esabelle
    The food therapy project
    Esabelle recently posted..Bacon-Wrapped EnokiMy Profile

  3. Kristine says:

    Looks great. My family are new to eating meat after 12 years vegetarian and this looks like a familar meal – delicious, easy and simple in taste. I would love to know what stock you choose to use?

  4. I am seriously craving this dish right now. It looks so full of flavor and nutritious . I like it !Healthy Recipe
    Onlyessential recently posted..Revealing the Benefits of a Raw Food DietMy Profile

  5. Made this, loved it, so easy and low cost. Thanks

  6. Amanda says:

    This is amazing! We cooked this last night and my partner absolutely loved it……I loved it and being just the two of us we get leftovers for lunch. This will definitely be going on the meal prep list in winter for work lunches. Easy, inexpensive and delicious!

 

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