Albóndigas soup is a traditional Mexican soup featuring spicy meatballs offset by the fresh flavors of vegetables and herbs.
Ingredients of Mexican Albondigas Soup
1 cup boiling water
1/2 cup short-grain rice
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 of Mexican Albondigas Soup
- 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.
Chilling the meatballs for 20 minutes helps them hold their shape when cooked. Albóndigas (ahl-bon-dee-gas) is Spanish for “meatballs”.
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Nutrition of Mexican Albondigas Soup
- Per serving: 351 calories; 17 g fat (6 g sat, 7 g mono); 105 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 29 g protein; 4 g fiber; 734 mg sodium; 855 mg potassium.
- Nutrition Bonus: Vitamin A (189% daily value), Vitamin C (49% dv), Zinc (40% dv), Iron (28% dv), Potassium (24% dv), Magnesium (17% dv), Calcium (15% dv)
- Carbohydrate Servings: 1 1/2
- Exchanges: 1 starch, 1 vegetable, 3 medium-fat meat