Hearty meatball and courgette noodle soup

Hearty meatball and courgette noodle soup with organic beef mince, beef stock, egg and courgette: with plenty of protein, well-seasoned and quick to make for a warm, light meal.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 15 min
• Total time: 35 min
• Calories: 290 kcal per serving
• Protein: 28 g
• Fat: 15 g
• Carbs: 6 g

Ingredients

• 250g good-quality organic beef mince
• 600ml strong beef stock
• 1 large organic egg
• 1 spring onion
• 2 medium courgettes
• ½ red chilli (only if you like it hot)
• Salt and plenty of black pepper

Method

You’ll need: saucepan · spiralizer · mixing bowl · wooden spoon

1. Finely slice the spring onion, spiralise the courgettes into courgette noodles and very finely chop the chilli if using.
2. Mix the organic beef mince thoroughly in a bowl with the egg, spring onion, salt and plenty of black pepper. Shape into small meatballs.
3. Bring the beef stock to a gentle boil in a pan. Stir in the chilli and carefully add the meatballs.
4. Let the meatballs cook gently in the stock until cooked all the way through. Keep it at a gentle simmer for 8–10 min so the stock stays clear.
5. Add the courgette noodles to the pan and let them cook briefly until soft but still with a little bite. Season to taste with salt and black pepper.
6. Ladle into bowls and serve piping hot.

Good to know

A soup like this is just the thing when it's chilly outside or the day has been long. Hearty, clear and still light. Exactly the kind of food that satisfies without feeling heavy.

Swaps

Organic beef mince → organic chicken mince (usually a little milder and often leaner) | Beef stock → chicken stock (often a little lighter in flavour) | Courgette → kohlrabi spirals (more bite and also contains fibre) | Egg → a little parmesan in the mince (savoury binding, also adds protein and calcium; contains milk)

Allergens

Contains egg; for children, best leave out the chilli and season with pepper rather than heat. In pregnancy, make sure the meatballs are cooked all the way through and the stock is well heated.

Dairy-free recipes