This Spinach and Meatball Soup combines tender, flavorful meatballs with nutrient-rich spinach in a light, savory broth. This dish is delicious and packed with vitamins and protein, making it a satisfying meal to enjoy as a starter or a main course. Spinach and meatball soups vary in many cuisines, from Mediterranean flavors to Eastern European traditions, where greens and meat often come together to create a healthy, nourishing dish.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Ingredients (For Four People)
For the Meatballs
- 500g ground beef or pork (or a mix)
- 1 egg
- 1/4 cup breadcrumbs
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons parsley, chopped
- Salt and pepper, to taste
For the Soup
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 liter (4 cups) chicken or vegetable broth
- 200g fresh spinach (or 1 package frozen spinach, thawed and drained)
- 1/2 cup rice or orzo (optional, for a heartier soup)
- Salt and pepper, to taste
- Juice of 1 lemon (optional, for brightness)
- Fresh dill or parsley for garnish
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Prepare the meatballs
- Combine the ground meat, egg, breadcrumbs, chopped onion, garlic, parsley, salt, and pepper in a large bowl. Mix until all ingredients are evenly distributed.
- Form small meatballs (about 1 inch in diameter) and set aside on a plate.
Step 2: Sauté the onions and garlic
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 5 minutes until softened. Add the minced garlic and cook for another minute.
Step 3: Build the soup base
Pour the broth into the pot and bring to a simmer. Add salt and pepper to taste. If you’re using rice or orzo, add it now and let it cook for about 10 minutes, stirring occasionally.
Step 4: Add the meatballs
Carefully drop the meatballs into the simmering broth. Cook for 15-20 minutes until fully cooked through.
Step 5: Add the spinach
Add the spinach to the pot during the last 5 minutes of cooking. If using fresh spinach, stir until wilted. If using frozen spinach, stir well until fully incorporated.
Step 6: Finish the soup
Taste and adjust the seasoning, adding more salt, pepper, or lemon juice as desired. Garnish with fresh dill or parsley.
Step 7: Serve
Serve hot with a slice of crusty bread for a complete meal.
Tips and Tricks
- Brown the meatballs in a skillet before adding them to the soup for extra flavor.
- You can use turkey or chicken instead of beef or pork for a lighter version.
- Adding rice or orzo makes the soup heartier, but it can also be left out for a lighter dish.
Serving Suggestions
Serve this Spinach and Meatball Soup with a slice of rustic bread or a side salad for a well-rounded meal. A drizzle of extra lemon juice just before serving adds a refreshing brightness to the rich broth.
Wine Pairing
- Typical Wine: A light white wine, such as a Sauvignon Blanc or Verdejo, complements the freshness of the spinach and the savory meatballs.
- Bulgarian Wine: A dry Misket or Riesling would balance the flavors of the broth and the spinach.
Nutritional Information (Per Serving)
- Calories: 350
- Protein: 24g
- Fat: 18g
- Carbohydrates: 20g
Dietary Modifications
- Gluten-Free: Use gluten-free breadcrumbs in the meatballs and ensure your broth is gluten-free.
- Dairy-Free: This recipe is naturally dairy-free, but double-check the broth if store-bought.
- Low-Carb: You can omit the rice or orzo for a low-carb version of this soup.
Storage Suggestions
Refrigerating: Leftover spinach and meatball soup can be stored in an airtight container in the refrigerator for up to 3 days. Be sure to let the soup cool completely before sealing and storing. Reheat gently on the stovetop or in the microwave until warmed through.
Freezing: This soup freezes well. Please place it in a freezer-safe container, leaving space at the top for expansion. It can be frozen for up to 1 month. Let the soup thaw in the refrigerator overnight and then reheat on the stovetop over low heat. You may need extra broth or water to adjust the consistency after thawing.
Reheating: When reheating, heat the soup gently to avoid overcooking the spinach or breaking apart the meatballs. Stir occasionally to ensure even heating.
About the Spinach and Meatballs Soup
Spinach and meatball soups have a rich history across different cultures, each putting its spin on the combination of meat and leafy greens in a comforting broth. In Mediterranean cuisine, spinach is often paired with lamb or beef meatballs, while in Eastern Europe, variations of this dish feature greens and dumplings or small meatballs in light broths. This version balances the hearty meatballs with fresh, nutrient-rich spinach, making it a delicious and healthy option for lunch or dinner.
Cultural Context
This spinach and meatball soup draws inspiration from multiple culinary traditions. In Greece and Turkey, soups often combine leafy greens like spinach with meat, resulting in a nutritious and filling dish that is also light and refreshing. In Eastern European cuisines, such as Romanian or Bulgarian, soups with spinach or other greens are often served with small meatballs or dumplings, highlighting the use of seasonal ingredients and comfort food traditions. The soup’s simplicity and adaptability make it a versatile dish that can be customized according to regional preferences and ingredient availability.
