Albondigas Soup

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Albondigas Soup

by Holly Rudin-Braschi

 

In Spanish, " albondigas " means " meatballs " . But in

Mexico, " albondigas " also refers to a rich chicken and

vegetable soup studded with beef meatballs. My updated

version of this traditional Mexican favorite uses

GimmeLean! soy meat instead of beef for the meatballs.

To help the meatballs retain their shape while

simmering and to give them a flavorful light crust, I

bake them in the oven until they are fully cooked

before adding them to the soup. If you would like to

make this a completely vegetarian (Vegan) dish,

substitute vegetable broth for the chicken broth.

Filled with veggies and rice, this soup makes a

colorful meal in a bowl that will perk up any cold

winter evening.

 

 

 

Serves: 8 (2 cup serving)/32 meatballs

Holly's Fast Lane Tips

1. Baked soy meatballs can be frozen for up to 4

months. Use in soup as well as over pasta, couscous,

or rice.

2. Freeze leftover soup within 48 hours to prevent

food poisoning.

3. Use airtight containers to store leftover soup for

up to 2 months. Make sure to label each freezer

container with the name of the recipe and the date you

put it in the freezer.

 

PREP AND COOK TIME: 45 minutes

 

 

 

 

Measures Translation Table

 

Ingredients:

Meatball Ingredients

4 T. bread crumbs

2 T. cornstarch

4 T. finely chopped cilantro

1 T. chili powder

1 cup ketchup

1/2 cup thinly sliced green onion

2 tsp. pressed fresh garlic

2 (14oz) packages GimmeLean!TM Meat Style

Soup Ingredients

1 T. canola oil

1 1/2 cups diced onion (red, yellow or white)

1 tsp. garlic puree from a jar

1 cup shredded carrot from a bag

1 (32oz) box non-fat chicken or vegetable broth

1 (16oz) jar mild salsa

1 (14oz) can peeled diced tomatoes and juice

1/2 cup instant white rice

1 cup frozen sweet white corn

1 medium bell pepper, any color, diced

 

 

 

Instructions:

Make the Meatballs

1. Preheat the oven to 375°F.

2. In a medium bowl, use a fork to mix the

breadcrumbs, cornstarch, cilantro, chili powder and

ketchip until well moistened. Mix in the onion and

garlic. Using your hands fold the GimmeLean!TM into

the wet mixture until well blended.

3. With wet hands, form into 32 (1 1/2 " in diameter)

meatballs and distribute on two non-stick baking

sheets leaving about 1/2 " between meatballs. Spray

meatballs lightly with canola oil spray. Bake

uncovered for 15 minutes until meatballs are lightly

browned.

4. Remove from oven and put baking sheets on a cool

stovetop or cooling racks. Meatballs will stick to the

baking sheet. Use a cooking spatula to gently loosen

each meatball. Allow to cool on the baking sheet while

you make the soup.

Make the Soup

1. In a 6-8qt. pot, heat the oil over medium heat.

Add the onions, garlic, and carrots and saute 10

minutes until onions are transparent and browned

around the edges.

2. Add the chicken broth, salsa, and tomatoes. Turn

up the heat to high and bring to a boil. When the

broth comes to a boil, add the rice, cover immediately

and turn the heat to medium. Cook 5-6 minutes until

rice is tender.

3. Stir in the corn and bell pepper. Turn up the

heat slightly and bring to a medium simmer. Cook about

4-5 minutes until bell pepper is tender, then add the

meatballs. Cover and cook an additional 5 minutes

until the soup is thoroughly cooked through.

4. Serve in large bowls. Stick corn chips around the

outer perimeter of the bowl, then garnish the center

with sour cream, diced avocado, diced mango and

chopped cilantro. Offer wedges of lime to squeeze over

all before eating.

 

Nutrition Facts

(per serving)

 

Calories: 200

Fat: 2.5g

Cholesterol: 0mg

Sodium: 880mg

Carbohydrate: 54g

Fiber: 5g

Protein: 21g

Soy Protein: 14g

 

 

 

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