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Sopa de Albóndigas (Meatball Soup)

Posted by Diana Zamora | September 11, 2020

Prep time: 15 minutes | Cooking time: 40 minutes | Servings: 4

Ingredients

  • 6 cups water
  • 1/3 cup brown rice
  • 3 low-sodium beef- or chicken-flavored bouillon cubes or 1 tablespoon low-sodium bouillon powder
  • 4 sprigs fresh oregano, finely chopped or 1 tablespoon dried oregano
  • 8 ounces lean ground beef, turkey, or chicken
  • 1 tomato, finely chopped
  • ½ onion, peeled and finely chopped
  • 1 large egg
  • ½ teaspoon salt
  • 2 cups chopped fresh vegetables (carrots, celery, and broccoli)

Live Well Tips


  • Canned and frozen vegetables are just as healthy as fresh. They also last longer and often cost less. Use frozen or canned veggies instead of fresh ones in this recipe.
  • For canned vegetables, look for the words “low-sodium” or “no salt added” on the label. You can also rinse canned vegetables with fresh water to remove some of the salt.

Directions

  1. In a large pot, combine water, rice, bouillon cubes, and oregano. Bring to a boil over high heat. Stir to dissolve bouillon. Reduce heat to low and simmer.
  2. Meanwhile, in a large bowl, mix ground meat, tomato, onion, egg, and salt. Form into 12 large meatballs.
  3. Add meatballs to broth mixture and simmer 30 minutes.
  4. Add vegetables. Cook 10 to 15 minutes or until meatballs are cooked and rice and vegetables are tender. Serve hot.

Cook Together! Making Meatball Soup with Kids

Meatball soup is a delicious and easy way of including more vegetables in your child’s meal. Have them pick which vegetables to include to get them excited about trying it. Popular options include potatoes, green beans, small ears of corn, peas and chayote.

Easy Tasks

  • Gather ingredients and equipment.
  • Wash fresh foods.

Intermediate Tasks

  • Measure ingredients.
  • Mix meatball mixture.

Difficult Tasks

  • Shape meatballs.
  • Keep time.

Nutrition Facts

Serving size ½ cup broth mixture and 3 meatballs: Calories–196; Protein–16g; Carbohydrate–20g; Total Fat–6g; Saturated Fat–2g; Cholesterol–85mg; Fiber–4g; Sodium–407mg; Iron–3mg; Calcium–76mg

Adapted from California Champions for Change