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Tag: soup

Creamy Roasted Broccoli Soup

Creamy Roasted Broccoli Soup

The fall season is finally here! Why not cozy up with a warm cup of this naturally gluten-free and vegetarian Creamy Roasted Broccoli Soup?   With hints of lemon and topped with parmesan cheese, this healthy version of a broccoli soup classic is sure to […]

Light and Healthy Heirloom Tomato Gazpacho

Light and Healthy Heirloom Tomato Gazpacho

A fulfilling and nutritious meal in under 30 minutes! Try this summer classic, Heirloom Tomato Gazpacho for a light and healthy dish this season!     Gazpacho Basics Ice cream is not the only summer refresher! Stay cool with vegetables! Gazpacho, a cold soup summer […]

Healthy Vegetarian Matzo Ball Soup

Healthy Vegetarian Matzo Ball Soup

For a healthy take on a traditional favorite this Passover, try this vegetarian matzo ball soup with inflammation-fighting turmeric and fresh dill!

It turns out that matzo ball soup, one of the most traditional and simple dishes at Passover, is not so simple!  There are many factors involved in making the perfect matzo ball. First, the weight of the matzo ball.  Are you a fan of the fluffy floater, or the dense sinker?  Personally, I absolutely love matzo balls and will eat them either way! Another factor to consider is the type of broth, which will have a major effect on flavor.  In my home, our broth of choice is vegetarian, and that means adding lots of spices and fresh herbs to give it more taste.

matzo ball soup
Fluffy, floater matzo balls using baking soda

Perfecting the Matzo Ball

Growing up, my family was not particularly religious–my mother came from a Christian household and my father from a Jewish one.  Our holidays revolved around family traditions like decorating the christmas tree, dying easter eggs, and yes, making matzo ball soup. Traditions at home always included a delicious holiday meal, as food was always a focus. My mother was an extremely intelligent and successful woman that was a pioneer in the medical field.  She also made some very unique (and delicious) matzo balls. Instead of small matzo balls in a soup, my mother would make ostrich egg sized matzo balls with Mrs. Grass’ noodle soup mix.

 

This spring, I decided to finally make my own matzo ball soup with the same Jewish American Cookbook that my mother used during my childhood.  Instead of using matzo ball mix like we did growing up, I decided to make mine from scratch. After some researching, I came across an amazing article online about the basics of matzo ball making by Serious Eats. There is a true technique to making a fluffier matzo ball if you are not a fan of the dense version. This blew my mind! The trick is using either seltzer water or baking soda (or a combination of both). Also, simmering the matzo balls in broth instead of water will add in more flavor.  I used these different techniques in my recipe and I was really impressed!

 

matzo ball soup
Matzo ball soup with fresh dill

Turn it up with Turmeric!

To spice up the traditional matzo ball recipe, I decided to add in turmeric for a hint of color and additional nutritional benefits. You may recognize turmeric in Indian dishes such as curry, yellow rice, and even tea.  There’s a reason it is starting to pop up more and more in our favorite foods.  This magical spice may delay the effects of aging and reduce the risk of certain chronic diseases. More specifically, preliminary studies have shown that it may reduce the risk of cancer and diabetes, and help fight inflammation. Even with ongoing research showing promising results, don’t go overboard with turmeric supplementation.  Using the spice in cooking is a healthy way to sneak in the anti-inflammatory benefit.  Just as I did with this soup broth, sprinkle it in your favorite stews, rice dishes, and even scrambled eggs. If you are feeling bold, try it in a smoothie!

 

matzo ball soup
Vegetarian stock with colorful carrots and a hint of turmeric!

 

 

Over the summer, several brands issued a recall of their ground turmeric, because of concerns over traces of lead. I highly recommend a high quality turmeric that is certified organic and free of contaminants.  For more information, visit the FDA’s website for product recalls and food safety alerts.

 

In this recipe…

The trick to matzo balls is to have the right consistency. To set the mixture, place the blended matzo batter in the fridge for at least a half hour. To save time, I prepped the vegetables for the soup while the matzo batter was cooling in the refrigerator.  Once ready, the matzo balls are best when cooked separately from the soup broth. This keeps the matzo balls from absorbing too much of the soup broth and preventing a cloudy, starchy broth. Some recipes call for boiling them in water, but I felt the broth gave a better flavor. This soup can easily be adapted based on your preferences, whether it is using chicken broth instead of vegetable stock, or making denser matzo balls without the baking soda.  For those of you celebrating Passover, I wish you a very Happy Passover and a very delicious matzo ball soup!

 

 

Healthy Vegetarian Matzo Ball Soup

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: 6 servings

Healthy Vegetarian Matzo Ball Soup

Ingredients

  • 1 cup matzo meal
  • For the Matzo Balls:
  • 3 whole large eggs plus 1 egg white
  • 2 tablespoons cold water
  • 3-4 tablespoons oil oil or melted butter
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic
  • 1/4 cup fresh parsley, chopped, optional
  • 1/4 teaspoon baking soda, optional
  • 10 cups water (or half of liquid using vegetable broth for more flavor, about 4-5 cups)
  • Vegetarian soup stock:
  • 1 tablespoon extra virgin olive oil or butter
  • 10 cups water
  • 2 celery stalks, trimmed and sliced
  • 1 1/2 cups carrots, peeled and sliced
  • 4 cloves garlic, minced
  • 1 medium yellow onion, peeled and diced
  • 2 bay leaves
  • 1/2 teaspoon turmeric
  • 1 teaspoon kosher salt or pinch of sea salt
  • 1/4 cup fresh dill, chopped

Instructions

  1. To make the matzo balls:
  2. Stir all of the matzo ball ingredients in a medium mixing bowl. Mix thoroughly. Cover the bowl and place in the refrigerator for 30 minutes to set the mixture.
  3. Once matzo balls are ready, in a large pot bring 10 cups of water or vegetable broth to a boil.
  4. Using a cookie scooper or small spoon, scoop out mix and roll with wet hands to make a one-two inch ball. This prevents the mixture from sticking to your hands.
  5. Slowly place into the boiling water. Once all of the matzo balls are in the pot, reduce to simmer and cook for 20 minutes, covered. The matzo balls should be soft all the way through (use a fork to test).
  6. Once cooked, turn off the heat.
  7. For the Soup:
  8. While the matzo balls simmer, it is time to prepare the soup.
  9. Heat a 4 quart pot with the olive oil on medium high. Add the onion, carrots, and celery and sautee for 5-7 minutes or until tender. Do not brown the vegetables. Add the garlic and turmeric and sautee for 30 seconds to one minute until fragrant.
  10. Pour in the water and add the salt and bay leaves. Simmer for 20-30 minutes until vegetables are soft and the broth is flavorful. Adjust the salt and spices to your liking.
  11. Once the broth is ready turn off the heat and remove the bay leaves.
  12. Slowly spoon in the matzo balls into the broth using a slotted spoon. Toss in the fresh dill and let the soup cool down for a few minutes before serving.
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Three Potato Soup with Ricotta Topping

Three Potato Soup with Ricotta Topping

“By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.” A potato soup recipe that includes three kinds of potatoes topped with protein-packed ricotta to provide you […]

Healthy Ramen Soup Made Simple

Healthy Ramen Soup Made Simple

A healthy ramen soup with Bok Choy and hints of miso makes this college staple a major upgrade! Many of us likely remember the famous ramen noodles in its small and square, bright and saturated colors. And better yet, the number of these packages you could purchase […]

Creamy Tomato Lentil Soup with Coconut Milk

Creamy Tomato Lentil Soup with Coconut Milk

Winter is coming and so is soup season! Try this Creamy Tomato Lentil soup recipe to keep you warm and satisfied!

This recipe for a creamy tomato lentil soup uses low fat coconut milk and lentils to keep you feeling fulfilled with energy-boosting MCT fats, plant-based proteins, and fiber! With all of the packed nutrients, the soup still contains way less calories than its creamy counterparts!

As the temperatures drop, the cravings for these comforting and hearty soups start to rise! Cream-based or cheesy soups, such as Clam Chowder and Baked Potato, might look delicious this time of year. The empty calories and sodium might not be so pretty. Thanks to heavy amounts of fats and excess salt, these soups can serve up to 300 calories and 800mg sodium in just one 8oz serving. Yeah, I’m all set thanks!

tomato lentil soup
Creamy Tomato Lentil Soup Ingredients

 

Wait, isn’t saturated fat trendy again?

Since the release of conflicting reports on the link between saturated fat intake and heart disease risk, the mention of fat consumption in the media have skyrocketed. Research and health professionals, such as myself, still advise consumers to eat saturated fats in moderation. The current guideline is an aim of 10% or less of your total calories. Even the American Heart Association suggests to aim at 5-6% of your calories from saturated fats found in foods such as butter, meats, and dairy. Saturated fat is not our enemy. It even helps raise our HDL (good) cholesterol. Overall, keeping saturated fats in moderation and replacing the majority of our total fat intake (25-30% of our daily calories) with plant-based unsaturated fats gives the greater benefit for heart health. There is even research discussing the type and size of fat particles and not so much the cholesterol numbers, but that is a whole other topic.

Coconut milk and coconut oil are another craze thanks to their source of MCT’s. Again, there is not enough research to back up the claims of MCT (medium chain triglyceride) fats for heart health and other preventions for disease risk. Currently, MCT oil is used for people with GI issues as it is easily absorbed.   It is used more rapidly as energy instead of being stored which could be great for athletes and fitness buffs. Besides the discussed benefit of MCT’s in coconut milk, also be aware that it includes high amounts of saturated fat. Just because these products are a trend doesn’t mean to go and replace it with all of your food products. Consuming everything in moderation remains the motto.

In this recipe…

The flavors in this delicious and hearty soup are slightly spicy and smoky. If spicy isn’t your thing, cut out the red chili pepper flakes. The smoked paprika and cumin enhance smokiness to the lentil soup, but if you like a sweeter or more savory taste, try basil or oregano for an Italian style dish.

The tomato lentil soup is vegan and gluten-free friendly. For those strictly vegan, I would recommend sprinkling nutritional yeast as a topping to sneak in more B12 as this vitamin is mainly available in animal sources. Feel free to try the Braggs nutritional yeast seasoning blend (I also top it on popcorn for a different taste).

 

tomato lentil soup

 

This recipe also includes a handheld immersion blender to puree the chunky soup. If you do not have one, no worries! You can pour the soup in batches into a blender and then return to the pot.

I hope you enjoy the rich and tasty soup during the cold winter months ahead. Most importantly, remember it is the quality of foods that matters most!

 

 

Creamy Tomato Lentil Soup

Creamy Tomato Lentil Soup

Ingredients

  • 1 tablespoon olive oil
  • 3 garlic cloves, chopped
  • 1 medium onion, chopped
  • 1 teaspoon red pepper flakes
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Pinch of sea salt (optional)
  • 2 cups vegetarian broth (or substitute with chicken broth)
  • 1/4 cup fresh parsley, chopped
  • 1 bay leaf
  • 1 15oz can diced tomatoes, No Salt Added
  • 1 14oz can Lite Coconut Milk
  • 1 cup dried red lentils

Instructions

  1. In a large pot heat olive oil on medium high. Add the onions and garlic; saute until onions are translucent, about 5 minutes.
  2. Stir in the spices and cook for 1 minute or until fragrant.
  3. Add the remaining ingredients and reduce to simmer for 15-20 minutes until lentils are tender.
  4. Remove from heat and take out the bay leaf.
  5. Using an immersion blender, pulse and puree the soup to your liking. If you don't have a handheld immersion blender, pour the soup in batches into a blender and pulse until pureed soup.
  6. Top with additional parsley and red pepper flakes (optional).
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Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.


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