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Argentinean Beef Meatball Soup

Yields6 ServingsPrep Time20 minsCook Time25 minsTotal Time45 mins

Who says low-fat cooking has to be bland – this delicious meal-soup recipe is packed-full of lively flavours and the goodness of beef.

 1 tsp (5 mL) olive oil
 1 cup (250 mL) chopped onion
 2 cloves garlic, minced
 ½ tsp (2 mL) chili powder
 1 container (900 mL)sodium-reduced chicken broth
 1 cup (250 mL) rinsed and drained canned black beans
 1 cup (250 mL) frozen corn
 1 cup (250 mL) sliced grape tomatoes
 Chopped fresh cilantro and lime wedges
 12 oz (375 mL) Extra Lean or Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef
 ½ cup (125 mL) dried whole wheat bread crumbs
 ¼ cup (50 mL) bottled salsa
 ¼ cup (50 mL) chopped fresh cilantro
 ¼ cup (50 mL) grated carrot
 ¼ cup (50 mL) finely chopped green onions
 ½ tsp (2 mL) chili powder
 ½ tsp (2 mL) ground cumin

Meatballs: Combine beef, bread crumbs, salsa, cilantro, carrot, green onions, chili powder and cumin in medium bowl. Shape by level tablespoonfuls (15 mL) into meatballs. Set aside.


Heat oil large saucepan over medium heat. Add chopped onion, garlic and chili powder; cook for 5 minutes, stirring occasionally. Add broth and bring to boil. Add meatballs and return to simmer; cover and simmer over low heat for 15 to 20 minutes, until digital rapid-read thermometer inserted into several meatballs reads 160°F (71°C). Add black beans, corn and tomatoes; heat through. Serve garnished with Cilantro and lime wedges to squeeze over top.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 192
% Daily Value *
Total Fat 6g10%
Total Carbohydrate 18g6%
Protein 17g34%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.