Matzo Ball Soup

When it comes to Passover foods, there aren’t many recipes more classic than matzo ball soup. Here’s a healthier version to enjoy this year.

Total Time: 2 hrs. 43 min.

Prep Time: 15 min.

Cooking Time: 28 min.

Yield: 8 servings

Ingredients:

3 large eggs, beaten

¾ cup matzo meal

3 Tbsp. schmaltz (chicken fat) (or vegetable oil)

3 Tbsp. club soda

1 tsp. sea salt

2 tsp. olive oil

2 medium carrots, sliced

4 cups low-sodium organic chicken broth

1 lb. cooked chicken breast, boneless, skinless, shredded, warm

1 tsp. freshly ground black pepper

2 Tbsp. chopped fresh dill

Preparation:

1. Combine eggs, matzo, schmaltz, club soda, and salt in a medium bowl; mix well. Refrigerate, covered, for 2 hours.

2. Heat oil in large saucepan over medium heat.

3. Add carrots; cook, stirring frequently, for 4 to 5 minutes, or until tender-crisp.

4. Add broth. Bring to a boil. Reduce heat to medium; gently boil.

5. Roll matzo mixture into 2 Tbsp. sized balls.

6. Add matzo balls to broth; gently boil, covered, for 20 min. Do not remove lid while cooking.

7. Evenly divide chicken between eight serving bowls. Top evenly with matzo balls, broth, pepper, and dill. Serve immediately.

Roasted Chicken and Butternut Squash Soup

Butternut squash and corn give naturally sweet flavor to this savory chicken soup. Using rotisserie chicken makes it an easy meal to prepare on a busy weeknight. Tip: Freeze leftover soup in individual portions using large muffin tins. Spray muffin tin with nonstick spray, then ladle soup into cups and freeze. When frozen, remove portions to a plastic bag or storage container. One serving equals about 2 frozen pieces.

Total Time: 38 min.

Prep Time: 15 min.

Cooking Time: 23 min.

Yield: 8 servings, about 1 cup each

Ingredients:

1 tsp. olive oil

1 medium onion, chopped

1 medium red bell pepper, chopped

4 cups low-sodium organic chicken broth

2 Tbsp. chopped fresh thyme (or 2 Tbsp. dried thyme)

Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)

8 oz rotisserie chicken breast, boneless, skinless, shredded

1 cup frozen corn (or roasted corn)

2 cups cubed butternut squash

Preparation:

1. Heat oil in medium saucepan over medium-high heat.

2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

3. Add chicken broth and thyme. Season with salt and pepper if desired; cook, stirring occasionally, for 10 minutes.

4. Add chicken, corn, and squash; cook, stirring occasionally, for 5 to 8 minutes, or until squash is soft.

5. Divide evenly between eight serving bowls.

Pasta Fagioli Soup

Try this classic Italian pasta fagioli soup made with white beans and whole wheat pasta.

Total Time: 25 min.

Prep Time: 10 min.

Cooking Time: 15 min.

Yield: 8 servings, about 1 cup each

Ingredients:

1½ cups dry whole grain small pasta (like macaroni or orzo) (4 oz.)

2 tsp. olive oil

3 cloves garlic, thinly sliced

4 cups low-sodium organic chicken broth

1 (15-oz.) can cannellini (white) beans, drained, rinsed

1 (14.5 oz.) can stewed tomatoes

2 Tbsp. tomato paste (no sugar added)

9 fresh rosemary sprigs, leaves removes and chopped, stems discarded

Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Cook pasta according to package directions. Set aside.

2. Heat oil in large saucepan over medium-high heat.

3. Add garlic; cook, stirring frequently, for 1 to 2 minutes, or until soft.

4. Add broth. Bring to a boil. Reduce heat to medium.

5. Add beans, tomatoes, tomato paste, and rosemary. Season with salt and pepper if desired; gently boil, stirring occasionally, for 8 to 10 minutes.

6. Add pasta; cook for 3 minutes. Serve immediately.

Hearty Vegetable Soup

Nothing satisfies on a chilly day like a hearty homemade soup. This veggie-packed recipe makes enough for several meals and freezes well.

Total Time: 43 min.

Prep Time: 15 min.

Cooking Time: 28 min.

Yield: 8 servings, about 1½ cups each

Ingredients:

1 Tbsp. olive oil

1 medium onion, chopped

2 medium carrots, sliced

2 cloves garlic, chopped

1 cup white corn kernels

1 (14.5 oz) can diced tomatoes, no salt added

3 cups low-sodium organic vegetable broth

1 tsp. dried ground thyme

2 bay leaves

1 cup broccoli florets (or cauliflower florets)

2 medium red or white potatoes, cut into ¾-inch cubes

1 medium yellow squash, cut into ¾-inch cubes

1 cup medium zucchini, cut into ¾-inch cubes

Preparation:

1. Heat oil in large stockpot over medium-high heat.

2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes.

5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.

6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.

Curried Butternut Squash Soup

Curried Butternut Squash Soup

This recipe uses vegetables - instead of oil - to create maximum flavor.

Total Time: 36 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 12 servings, 1 cup each

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, grated
10 cups cubed butternut squash (about 3½ lbs.)
1 tsp. sea salt
2 tsp. yellow curry powder
6 cups low-sodium organic vegetable broth
1 cup coconut milk

Preparation:
1. Heat oil in large saucepan over medium heat.
2. Add onion, garlic, and ginger; cook, stirring frequently, for 3 to 5 minutes, or until soft and fragrant.
3. Add squash, salt, and curry powder; cook, stirring frequently, for 3 minutes.
4. Add broth. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 10 to 15 minutes, or until squash is soft.
5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
6. Place blended soup back into saucepan. Add coconut milk; cook, over medium heat, for 2 to 3 minutes, or until heated through.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.

Nutritional Information (per serving):

Calories: 113

Fat: 5 g

Saturated Fat: 4 g

Cholesterol: 0 mg

Sodium: 268 mg

Carbohydrate: 17 g

Fiber: 3 g

Sugar: 4 g

Protein: 2 g

Irish Stew

The Irish know what they're doing when it comes to stew. Try this classic one!

Total Time: 1 hr. 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes
2 cups low-sodium organic beef (or vegetable) broth
1 medium onion, diced
3 medium carrots, peeled chopped
2 medium leeks, sliced
2 medium parsnips, sliced
6 cups water
1 bay leaf
1 tsp. dried thyme
½ tsp. sea salt
12 oz. Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes
2 cups coarsely cut cabbage
¼ cup chopped fresh parsley

Preparation:
1. Heat oil in a large saucepan over medium-high heat. 2. Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned. 3. Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. 4. Add water, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes. 5. Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender. 6. Remove bay leaf; add parsley.

Calories: 307

Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 55 mg

Sodium: 639 mg

Carbs: 39 g

Fiber: 9 g

Sugars: 10 g

Protein: 23 g

Borscht

This delicious, jewel-toned veggie soup is packed with all sorts of good-for-you vitamins and minerals.

Total Time: 6 hrs. 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, about 1¾ cups each
Ingredients:
1 Tbsp. olive oil
1 medium onion, finely chopped
1 medium carrot, chopped
1 medium green bell pepper, chopped
5 medium beets, peeled, cut into matchstick-sized pieces
1 clove garlic, finely chopped
2 Tbsp. tomato paste, no added sugar
16 cups low-sodium organic chicken (or vegetable) broth
1 head medium cabbage, chopped
2 medium potatoes, peeled, chopped
¼ cup fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
6 large hard-boiled eggs, chopped
12 Tbsp. nonfat plain Greek yogurt
Chopped fresh dill sprigs
Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add onion, carrot, bell pepper, and beets; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
3. Add garlic and tomato paste; cook, stirring constantly, for 1 minute. Remove from heat. Set aside.
4. Bring broth to a boil in large saucepot over medium-high heat. Reduce heat to medium-low.
5. Add cabbage and potatoes; gently boil for 2 to 3 minute.
6. Add onion mixture and lemon juice. Season with salt and pepper if desired. Gently boil for 15 minutes. Remove from heat. Refrigerate for 6 hours, or until cold.
7. Divide evenly between twelve serving bowls. Top each serving with half an egg, 1 Tbsp. yogurt, and a pinch of dill.

Calories: 177

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 94 mg

Sodium: 228 mg

Carbs: 21 g

Fiber: 4 g

Sugars: 8 g

Protein: 13 g

Gazpacho

Gazpacho is a refreshing cold soup that's made from a pureed mixture of tomatoes, bell peppers, onions, cucumbers, and breadcrumbs.

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings, about 1¼ cups each
Ingredients:
3 slices sourdough bread, toasted, diced
¼ cup water
1½ lbs. ripe tomatoes, quartered
1 medium green bell pepper, chopped
½ medium red onion, chopped
2 medium cucumbers, peeled, seeded, chopped
2 cloves garlic, chopped
2 Tbsp. red wine vinegar
3 Tbsp. extra-virgin olive oil
¼ tsp. sea salt
Chopped red onion (for garnish; optional)
Chopped fresh parsley sprigs (for garnish; optional)
Preparation:
1. Place bread and water in a medium bowl. Allow to soak for 10 minutes.
2. Place tomatoes, bell pepper, onion, cucumbers, garlic, vinegar, oil, salt, and soaked bread in blender in 2 batches, if necessary; cover. Blend until almost smooth.
3. Serve each portion garnished with onion and parsley if desired.

Tips: For a smoother texture, push gazpacho through a fine sieve with a wooden spoon.