Lunch

Turkey Meatball Soup with Pasta and Spinach

Name: Turkey Meatball Soup with Pasta and Spinach
Prep time: 30 min
Total time: 30 min
Yield: 4 servings
Ingredients: 500 g Turkey breast mince, 2% fat; 1 large, about 55 g Egg; 20 g Panko breadcrumbs; 100 g Onion; 2 cloves, about 6 g Garlic; 400 g Chopped tomatoes, tinned; 1 litre Chicken stock; 160 g Pasta; 100 g Spinach; 30 g Parmesan; 1 tsp Dried oregano

Small turkey meatballs poached straight into a tomato broth with pasta and spinach. Makes four bowls at 42 g of protein each.

Calories: 398kcal
Protein: 42g
Fat: 7g
Carbs: 40g

Per serving, makes 4. 30 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Eggs
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Turkey breast mince, 2% fat500 g
Weighed raw. Thigh mince at 7% fat adds about 20 kcal per 100 g.
Egg1 large, about 55 g
Panko breadcrumbs20 g
Onion100 g
Garlic2 cloves, about 6 g
Chopped tomatoes, tinned400 g
Chicken stock1 litre
Made up from a cube or a pot.
Pasta160 g
A small shape: ditalini, orzo or broken spaghetti. Dry weight. Cooked, it is about 2.2 times heavier.
Spinach100 g
Parmesan30 g
Dried oregano1 tsp

Method

Mix the mince with the egg, breadcrumbs, half the onion grated, one clove of garlic grated, the oregano and a teaspoon of salt. Roll into balls the size of a walnut. You should get about twenty-four.
Soften the remaining onion and garlic in a large pan with a spray of oil, add the tomatoes and stock and bring to a simmer.
Lower the meatballs in and simmer gently for ten minutes without stirring, so they set before they get knocked about.
Add the pasta and cook for the time on the packet. Stir in the spinach for the last minute and serve with the parmesan grated over.

Worth knowing

Poached rather than fried, the meatballs need the breadcrumb and egg or they go hard. Twenty grams of crumb is enough to keep them soft.
The pasta keeps drinking the broth after cooking. If it is for lunches across the week, cook the pasta separately and add it to each bowl.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.