Turkey & Vegetable Albóndigas Soup

Ingredients:

• 1 lb ground turkey (93% lean)
• ¼ cup uncooked white rice
• ¼ cup fresh cilantro, finely chopped
• 1 egg
• 2 cloves garlic, minced
• ½ teaspoon cumin
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon olive oil
• ½ white onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes, low sodium
• 6 cups low-sodium chicken or vegetable broth
• 2 medium zucchini, cut into half-moons
• 2 medium carrots, peeled and sliced into rounds
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Lime wedges and fresh cilantro for serving

Instructions:

1. Make the meatballs: In a bowl, combine ground turkey, uncooked rice, cilantro, egg, minced garlic, cumin, salt, and pepper. Mix gently with your hands just until combined — do not overwork the meat.
2. Roll the turkey mixture into meatballs about 1½ inches wide (roughly the size of a golf ball). You should get about 18–20 meatballs. Set aside on a plate.
3. In a large pot, heat the olive oil over medium heat. Add the onion and cook for 4–5 minutes until soft and translucent.
4. Add the garlic and cook for 1 minute until fragrant.
5. Add the diced tomatoes and cook for 2 minutes, stirring occasionally.
6. Pour in the broth and bring to a gentle boil.
7. Carefully drop the meatballs into the broth one at a time. Reduce heat to a low simmer.
8. Add the carrots. Cook uncovered for 20 minutes — the rice inside the meatballs will finish cooking during this time.
9. Add the zucchini and dried oregano. Simmer for another 10 minutes until the zucchini is just tender.
10. Taste the broth and season with salt and pepper. Serve hot with lime wedges and fresh cilantro.

Notes & Substitutions:

• Renal note: Tomatoes are higher in potassium. If following a potassium restriction, use ½ cup tomatoes and increase the broth. Avoid adding potatoes or corn. Keep to one serving and check with your care team.
• Make it lower sodium: Use no-salt-added canned tomatoes and homemade broth or the lowest-sodium option available. Do not add extra salt — lime juice at the end adds brightness without sodium.
• Make it spicy: Add a diced jalapeño or serrano pepper to the onions in step 3 for heat.
• Diabetes tip: Skip adding rice directly to the soup. The rice inside the meatballs cooks slowly and has less impact on blood sugar than loose rice in broth.
• Storage: Leftovers keep in the refrigerator for up to 4 days. The meatballs absorb liquid as they sit — add a splash of broth when reheating.