This Healthy Albondigas Soup Recipe is just 367 calories for 3 big cups (that’s a huge meal!) 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!
Everything You’ll Need
- 1 pound ground turkey, chicken, or lean beef
- 1/2 cup cooked white rice
- 2 garlic cloves
- 1 egg
- 1 cup cilantro
- 1.5 teaspoons ground cumin
- 1 teaspoon salt
- 1/2-1 teaspoon pepper
- Olive oil spray
- 1 yellow onion
- 2 carrots
- 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 oregano
- 1 zucchini
- 1 eggplant
Healthy Albondigas Soup
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Low Calorie Albondigas Soup Meal Prep and Storage
Meal Prep – Cook the soup and then allow to cool completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids).
Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room.
Refrigerated Soup – Will hold in the refrigerator for 4 days.
Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low, or defrosted soup for 5-10 minutes over medium-low heat. Check one meatball by cutting in half to ensure it’s hot, then serve.
Healthy Albondigas Soup Recipe
More Low Calorie Soup Recipes:
Low Calorie Albondigas Soup
Ingredients
Meatball Ingredients:
- 1 pound ground turkey, chicken, or lean beef
- ½ cup cooked white rice
- 1 garlic clove minced
- 1 egg
- ¼ cup cilantro chopped
- 1 teaspoon ground cumin
- ½ teaspoon salt
- ¼ teaspoon pepper
Soup Ingredients:
- Olive oil spray
- 1 onion diced
- 1 garlic clove minced
- 2 carrots peeled and sliced
- ½ teaspoon salt plus more to taste
- ½ 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
- ½ teaspoon cumin
- ½ teaspoon oregano
- 1 zucchini halved lengthwise, and sliced
- 1 eggplant quartered and sliced
- ⅔ 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
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
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:
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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
