This delicious meatball soup recipe has been created especially for the CSIRO Total Wellbeing Diet Premium program, to keep you feeling full and instantly nourished, maybe even somewhere close to Tuscany if you turn up the heating.
The best part about this recipe, apart from its easy shopping list is that it’s designed by CSIRO to support your weight loss journey without leaving you hungry. Hearty and healthy, packed with protein – this is just one of the 1000s of recipes you can access via the CSIRO Total Wellbeing Diet Premium program, available to claim for eligible members.
Prep time: 30 minutes
Cooking time: 25 minutes
- 2 teaspoons extra virgin olive oil
- 1 medium Zucchini, grated
- 250 g, chicken breast or minced raw chicken
- 4 teaspoon(s) Italian herbs
- 2 tablespoons parsley, finely chopped
- 2 celery stalk(s), diced
- 1 medium carrot(s), halved, thinly sliced
- 2 cups salt reduced liquid stock
- 1 x 400g tin tomatoes, chopped or whole
- 1/3 cup Cannellini beans, drained and rinsed
- 1 cup shredded baby spinach
- Flat-leaf parsley, to serve
To make the meatballs, squeeze excess moisture from the zucchini and half the onion. Add to a bowl with chicken mince, Italian herbs, and parsley. Mix well. Using 1 tablespoon mixture, per meatball, shape into 14 meatballs. Place on a tray, cover, and refrigerate for 30 minutes if time permits (you can make these ahead and leave them in the fridge overnight).
Preheat oven to 180°C fan forced. Heat a deep non-stick frying pan over medium heat. Add 1 teaspoon oil and meatballs, cook, turning the meatballs for 2 minutes or until golden. Transfer to a tray. Bake in the oven for 6 minutes or until cooked through.
To make the soup, add the remaining 1 teaspoon of oil to the pan. Add celery, carrot, and the remaining half onion. Cook, stirring often, for 3 minutes. Add the stock and tomatoes. Bring to a gentle boil, boil gently for 5 minutes until soup thickens slightly.
Add the meatballs, zucchini, and beans to the soup. Cook 5 minutes until zucchini is cooked through. Remove from the heat, and stir in the spinach. Season and serve.
TIP: The soup will keep 3 days in the fridge, best reheated gently in a saucepan over medium to low heat.
How can CSIRO Total Wellbeing Diet Programs help you?
HBF has partnered with Digital Wellness to offer you new ways to access extra support and reach your health goals.
If you’re at risk of developing prediabetes or type 2 diabetes, or you need some support with your health and weight, the CSIRO Total Wellbeing Diet Programs are here to help.
The programs offer:
- Access to the CSIRO Total Wellbeing Diet– a higher protein, low GI weight loss eating plan specially formulated by Australia’s national science agency.
- One-on-one Health Coaching sessions with an Accredited Practising Dietitian.
- Digital health and weight loss tools to help you keep track of your food.
- Weekly tutorials about health, weight loss, nutrition, ,exercise and mindset.
- A simple exercise plan to gently build up your movement every day.
- An active online community to encourage, support, and motivate you.
If you’re overweight or obese, losing weight is one of the key ways to slow prediabetes or type 2 diabetes from progressing. And you don’t even need to lose a huge amount to see the positive effects either; research shows that losing just 5 percent of your body weight has benefits to your health. If you have more to lose, the more benefits you may see.
In a 2019 study of CSIRO Total Wellbeing Diet members, 81 percent of respondents who lost the most weight saw improvements in their type 2 diabetes, compared to 35 percent in the lowest weight loss group.
Total Wellbeing Health Coaching sessions.
The CSIRO Total Wellbeing Programs also include one-on-one Total Wellbeing Health Coaching sessions, which will give you the opportunity to speak with an Accredited Practising Dietitian about your goals, lifestyle, and diet. These sessions allow you to receive ongoing professional support with the plan, help to keep you motivated along the way, and can keep you accountable for staying on track.
This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.