Gluten Free Meatball And Tomato Soup


200g chicken mince

½ cup gluten free breadcrumbs (freshly made work well)

½ clove garlic, chopped

1 tbsp chopped parsley

2 tbsp grated parmesan

1 egg

Pinch salt


1 red capsicum

Olive oil

1 tbsp butter

2 tbsp olive oil

1 clove garlic

2 x 400g tins Italian tomatoes, pureed

Pinch dried oregano

250ml water


Handful of dried gluten free pasta, any flat or small shape


Mix all the meatball ingredients together in a bowl and refrigerate until ready to use.

To make the soup, place the capsicum on a grill tray, drizzle with olive oil and roast until brown and blistered. Remove to a bowl and cover with plastic wrap.

Meanwhile, heat the butter and olive oil in a pot, add the garlic and cook for a few minutes on low heat until fragrant and lightly coloured. Add the tomatoes, oregano and water and season with salt.

When the capsicum is cool enough to handle, peel it and discard the skin, seeds and stem. Puree flesh, add to the soup and simmer for 30 minutes.
Roll the chicken mixture into small balls and add directly to the soup with the dried pasta. Ensure there is enough soup to just cover the meatballs, adding water if necessary.

Simmer for 10 minutes or until the meatballs are cooked through and the pasta is soft.

For Vegetarian meatballs, try the following:

2 tbs olive oil

1 onion, finely chopped

1 garlic clove, crushed

1 zucchinis, grated

1 large carrot, grated

100g (about 4 slices) gluten free bread, crusts removed

400g canned chickpeas, rinsed, drained

3 tbs crunchy peanut butter

1 egg yolk


Heat half the oil in a large frypan over medium-low heat, add the onion and cook for 5 minutes or until softened.

Add the garlic, zucchini and carrot, then cook, stirring, for 2-3 minutes until wilted and softened. Drain off any liquid.

Place bread and chickpeas in the bowl of a food processor and pulse to combine.
Add softened vegetables, peanut butter and yolk. Process until mixture comes together.

Form the mixture into meatballs and chill for 10 minutes. Heat the remaining tablespoon of oil in a non-stick frypan over medium heat and cook the meatballs, in batches if necessary, for 1-2 minutes each side until golden.

What are you making for dinner tonight?