Sargent Choice Test Kitchen: Matzo Ball Soup

April 11, 2023
Abigail Morrissey, Nutrition Student

Why We Chose This Recipe

  • Matzo ball soup is part of Jewish culture and cuisine. It is most frequently enjoyed during the holiday of Passover and is also enjoyed year-round!  We chose this recipe to introduce students to a recipe from a culture different than their own.
  • This soup is a great way to incorporate some vegetables into a meal and the warmth provides comfort when the weather is colder.

Recipe adapted from Tasty
Yield: about 4 servings

Soup Ingredients

  • 4 cups vegetable stock
  • 2 cups water
  • 2 stalks celery
  • 1 small onion, diced
  • 2 small carrots, shredded, sliced, or diced
  • 1.5 teaspoons salt
  • 1 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 1/4 teaspoon dried dill OR 3/4 teaspoon fresh, chopped dill (optional)

Matzo Ball Ingredients

  • 1/2 cup whole wheat matzo meal
  • 2 large eggs
  • 2 tablespoons vegetable oil or olive oil
  • 2 tablespoons water
  • 1 teaspoon salt

Directions

Matzo Balls:

  1. In a medium bowl, beat the eggs
  2. Add the oil, matzo meal, and salt.  Beat until combined
  3. Add the water and mix until blended.  Cover and allow to rest for at least 20-30 minutes at room temperature or in the refrigerator.

Slow Cooker Version:

  1. Add the soup ingredients to the slow cooker.  Stir until well mixed.
  2. Cook on high for 3-4 hours or on low for 6-8 hours
  3. Remove the matzo meal batter from the refrigerator.  Wet hands and form matzo meal batter into 1-inch balls.
  4. Carefully drop the matzo balls into the soup.  Cover and cook for another 30-40 minutes then serve.

*To complete the plate, you can add white beans or chicken to the soup in slow cooker step 1 for some protein.

What We Liked

  • We liked that this was a vegetarian option but the matzo balls introduced a meaty texture to the soup.
  • We liked that the soup wasn’t overly salty but it was still full of flavor.

    Suggestions

    • This soup is simple to make and customizable.  Students can easily add different spices, vegetables, or proteins based on their preferences.  To add some protein to this soup, you can include some shredded chicken or a can of white beans.
    • The soup does not need to be made in a crock pot or slow cooker.  The soup ingredients can be boiled in a pot on the stove until the vegetables are soft.  Then, the matzo balls can be added to the boiling soup for about 20 minutes.

    Nutritional Value

    • Matzo balls are a food most frequently consumed on Passover that are made from matzo meal (an unleavened bread) and eggs.  Therefore, matzo balls contain fiber, carbohydrates, and some protein!  Fiber helps control blood glucose and cholesterol levels in the body, as well as contributes to feeling fuller after eating fiber-containing foods. Fiber can also help maintain a healthy digestive tract. Carbohydrates provide a quicker source of energy for your body, and are the preferred fuel source for the brain, muscles, and red blood cells.
    • The addition of shredded chicken or white beans introduces some more protein into the soup.  Protein helps you feel satisfied and satiated after eating.
    • This recipe also includes vegetables that contain a variety of vitamins, minerals, and fiber.