Meatball and Spaghetti Squash Soup

What you need:

For Meatballs

  • 1 slice of whole grain bread, crusts removed and torn into pieces
  • ¼ cup milk
  • 2 lbs (1 kg) ground veal, pork or chicken
  • 2 tsp. dry parsley
  • 2 eggs
  • 2 cloves garlic, crushed with a garlic press or ¼ tsp. dry garlic
  • 2 tsp. paprika
  • Salt and pepper

For Soup

  • 2 onions, chopped
  • 1 tbsp. olive oil
  • 3 cloves of garlic, finely chopped or ½ tsp. dry garlic
  • 1/4 tsp. crushed red pepper flakes, or to taste
  • 5 cups low sodium chicken broth
  • 24 veal meatballs, fresh or frozen
  • 2 cups spaghetti squash cooked and shredded with a fork (about 1/2 squash)
  • 2 cups lightly packed spinach
  • Salt and pepper

How to:

  1. With the rack in the middle position, preheat the oven at 375 degrees. Line one baking sheet with parchment paper.
  2. With the rack in the highest position, preheat the oven’s broiler. Line two baking sheets with aluminum foil.
  3. Cut the squash in half and remove the seeds with a spoon. Cook for 45 minutes to 1 hour, depending on its size, or until tender. Let cool. Shred the flesh with a fork. Set aside.
  4. In a large bowl, mix the bread with the milk and let soak for 5 minutes. Add the remaining ingredients from the meatballs section and mix well with your hands. Season with salt and pepper.
  5. With a small ice cream scoop or with lightly oiled hands, shape each meatball with about 1 tbsp. of the meat mixture. Place on the baking sheet.
  6. Grill the meatballs in the oven, one sheet at a time, for about 10 minutes or until cooked and golden brown, stirring halfway through cooking. Set aside.
  7. In a large saucepan, brown the onions in the oil. Season with salt and pepper. Add the garlic and pepper flakes and cook for 1 minute.
  8. Add the broth and meatballs and bring to a boil. Simmer for about 10 minutes. Add the squash and spinach. Bring to a boil and serve.


To freeze the remaining meatballs, place them (cooked) on a baking sheet lined with parchment paper. Cover and freeze for about 4 hours or until the meatballs are frozen. Then place the meatballs in sealable freezer plastic bags.

Adapted from:



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