This Healthy Albondigas Soup Recipe is just 367 calories for 3 big cups (that’s a huge meal!)
I worked hard to cut out as many carbs as I could without changing the flavor and consistency of this soup recipe, and it came out amazing!
You could easily boost the protein by doubling the meatballs (and I’ve made it that way, it’s amazing!) But this veggie packed meatball soup is perfect as it is, and has 31.6g of protein!
Healthy Albondigas Soup
To make this soup extra easy, I’ve supplied you with the links below to help you skip to the section you’re looking for.
What You’ll Find in this Article:
Ingredients in Low Calorie Albondigas Recipe
I like to make this recipe with ground turkey, but ground beef or chicken will also work. Same with broth, you can use chicken, beef or even vegetable broth.
Shopping List for Albondigas Meatball Soup:
Meatball Ingredients:
- 1 pound ground turkey, chicken, or lean beef
- 1/2 cup cooked white rice
- 1 garlic clove minced
- 1 egg
- 1/4 cup cilantro chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Soup Ingredients:
- Olive oil spray
- 1 onion diced
- 1 garlic clove
- 2 carrots
- 1/2 teaspoon salt (plus more to taste)
- 1/2 teaspoon pepper (plus more to taste)
- 1 Russet potato
- 6 cups broth chicken, beef or vegetable
- 1 (15-ounce) can diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1/2 teaspoon cumin
- 1/2 teaspoon oregano
- 1 zucchini
- 1 eggplant
- 2/3 cup cilantro
How to Make Low Calorie Albondigas Soup
This quick soup is hearty and delicious, and can be made in just 40 minutes (including prep time!)
If you want to meal prep this recipe, it’s extra easy. Just be sure to let the soup cool completely, then add 3 cups of soup to each meal prep container (or a family sized portion to a larger container or freezer bag) and freeze or refrigerate. Will hold for 1 month in the freezer and 3-4 days in the fridge.
How to Make Low Calorie Albondigas Soup:
- To a large bowl, combine all of the meatball ingredients. Mix until just combined, then roll into 1 inch meatballs and set aside on a parchment paper lined baking sheet.
- Heat a large pot over medium heat, and spray with olive oil. Add the onion, carrot, salt and pepper and cook for 5 minutes, then add the garlic and cook for 30 seconds.
- Add the potatoes, broth, tomatoes, tomato sauce, cumin and oregano to the pot. Bring to a simmer.
- Simmer for 10 minutes, then drop the meatballs, zucchini, and eggplant into the soup and simmer for an additional 10 minutes.
- Taste, and add in more salt and pepper as needed.
- Serve sprinkled with chopped cilantro.
Healthy Albondigas Soup Recipe
I love a warm soup on a cold day, and because of that I have created LOTS of healthy soup recipes. Here are more for you to try, and below the printable albondigas recipe card.
More Low Calorie Soup Recipes:
Low Calorie Albondigas Soup
Ingredients
Meatball Ingredients:
- 1 pound ground turkey, chicken, or lean beef
- 1/2 cup cooked white rice
- 1 garlic clove minced
- 1 egg
- 1/4 cup cilantro chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Soup Ingredients:
- Olive oil spray
- 1 onion diced
- 1 garlic clove minced
- 2 carrots peeled and sliced
- 1/2 teaspoon salt plus more to taste
- 1/2 teaspoon pepper plus more to taste
- 1 Russet potato peeled and cut into 1/2 inch pieces
- 6 cups broth chicken, beef or vegetable
- 1 15-ounce can diced tomatoes
- 1 8-ounce can tomato sauce
- 1/2 teaspoon cumin
- 1/2 teaspoon oregano
- 1 zucchini halved lengthwise, and sliced
- 1 eggplant quartered and sliced
- 2/3 cup cilantro chopped
Instructions
- To a large bowl, combine all of the meatball ingredients. Mix until just combined, then roll into 1 inch meatballs and set aside on a parchment paper lined baking sheet.
- Heat a large pot over medium heat, and spray with olive oil. Add the onion, carrot, salt and pepper and cook for 5 minutes, then add the garlic and cook for 30 seconds.
- Add the potatoes, broth, tomatoes, tomato sauce, cumin and oregano to the pot. Bring to a simmer.
- Simmer for 10 minutes, then drop the meatballs, zucchini, and eggplant into the soup and simmer for an additional 10 minutes.
- Taste, and add in more salt and pepper as needed.
- Serve sprinkled with chopped cilantro.
Nutrition
Nutrition and Calories in Albondigas Soup
The serving size is 3 cups… and let’s be honest, that is likely more than the average person can eat! It’s ok if you have a smaller serving, but I wanted this soup to be big and hearty, and it is!
I used chicken stock, and ground turkey for the nutrition label. If you use beef or vegetable broth it won’t change the nutrition much. But using ground beef will change the fat and calories quite a bit.
Also, you can easily lower the sodium by getting low sodium broth and by omitting the salt all together. I recommend using fresh lime juice when serving to give your soup that bite you may miss from the salt.
Important Note: As a reminder, at Lose Weight By Eating the goal is to make healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
What to Read Next:
Lose Weight By Eating Cookbooks
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Article History:
- Originally written and published on November 23, 2022 by Audrey Johns
- Updated on May 4, 2023 by Audrey Johns
- Updated on September 11, 2023 by Audrey Johns
