Options

Format:
Include:
PRINT
Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Grandma Salazar's Albóndigas Soup

Albóndigas soup is a traditional Mexican soup featuring spicy meatballs offset by the fresh flavors of vegetables and herbs.

Cooking Light MAY 2005

  • Yield: 8 servings (serving size: about 1 cup soup and 1 1/2 teaspoons cilantro)

Ingredients

  • 1 cup boiling water
  • 1/2 cup short-grain rice
  • Cooking spray
  • 2 cups chopped onion, divided
  • 1 (1-ounce) slice white bread
  • 1/2 cup minced fresh cilantro, divided
  • 1 teaspoon ground cumin
  • 3/4 teaspoon salt, divided
  • 1 1/2 teaspoons dried oregano
  • 1/2 pound lean ground pork
  • 1/2 pound ground sirloin
  • 2 large egg whites
  • 1 cup chopped carrot
  • 1 garlic clove, minced
  • 1 cup chopped seeded peeled tomato (about 8 ounces)
  • 4 cups (1 [32-ounce] carton) fat-free, less-sodium chicken broth
  • 2 tablespoons chopped fresh mint
  • 2 cups chopped zucchini
  • 1/4 teaspoon freshly ground black pepper

Preparation

Pour water over rice, and let stand 20 minutes. Drain.

Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add 1/2 cup onion to pan; cook 5 minutes or until tender, stirring occasionally.

Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine rice, cooked onion, breadcrumbs, 1/4 cup cilantro, cumin, 1/4 teaspoon salt, oregano, pork, sirloin, and egg whites, stirring well. Shape mixture into 29 (1-inch) meatballs. Chill for 20 minutes.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add 10 meatballs, and cook 6 minutes, browning on all sides. Remove meatballs from pan; drain well on paper towels. Wipe drippings from pan with a paper towel. Repeat procedure with cooking spray and remaining meatballs. Return pan to heat. Coat with cooking spray. Add remaining 1 1/2 cups onion, carrot, and garlic to pan; sauté 5 minutes or until vegetables are tender. Add tomato to pan, stirring to combine. Stir in broth; bring mixture to a boil. Add meatballs and mint to pan. Reduce heat, and simmer 35 minutes. Add zucchini, remaining 1/2 teaspoon salt, and pepper to pan. Cook 10 minutes. Garnish with remaining 1/4 cup cilantro.

Note:

Note: Chilling the meatballs for 20 minutes helps them hold their shape when cooked. Albóndigas (ahl-bon-dee-gas) is Spanish for "meatballs".

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 181
  • Calories from fat: 21%
  • Fat: 4.4g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 0.6g
  • Polyunsaturated fat: 0.3g
  • Protein: 15.5g
  • Carbohydrate: 20.4g
  • Fiber: 2.9g
  • Cholesterol: 36mg
  • Iron: 1.9mg
  • Sodium: 500mg
  • Calcium: 43mg
advertisement

Go to full version of

Grandma Salazar's Albóndigas Soup recipe

advertisement