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KETO LOW-CARB MATZO BALL SOUP (HEART HEALTHY)

Keto Low-Carb Matzo Ball Soup

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This Keto Low-Carb Matzo Ball Soup is not made from unleavened wheat bread, as prepared in the classic recipe.  But it’s still delicious and can meet Passover Seder requirements.

I grew up in a predominantly Jewish neighborhood in Willowdale, Ontario, Canada.  Today this once farming community (a suburb just like the one in the former TV show called “The Wonder Years.”) is now part of the Greater Toronto Area (GTA).  Today, Willowdale is gone forever.  Not a house, nor a store, and even the streets are different.  In fact, there’s nothing in my own neighborhood that remains the same as my childhood.  I feel like I’ve lost my childhood forever, other than what’s left in my memory bank.

Back to Matzo Balls:

Throughout my childhood and well into my late 30s I lived in Toronto and loved to dine at local Jewish restaurants serving Matzo Ball Soup.  The soup is often on the menu year-round but most definitely near and during Passover.  Marky’s Restaurant in Toronto served the best Matzo Ball Soup.  After being in business for 43 years, Marky’s, a city landmark located in the Bathurst and Wilson Jewish community, shut its doors on July 8, 2012.  (Another piece of my childhood gone.)

Matzo Ball Soup is a traditional Ashkenazi Jewish soup served during Passover.  When Eastern European cuisine began introducing dumplings into their cuisine, Jews began placing these unleavened dumplings in their soup in order to adapt to their dietary restrictions and culinary tastes.

Basically, it is chicken soup with matzoh meal dumplings.  Matzoh meal is made from unleavened bread, eggs, chicken fat (or another fat or oil), and broth. The dumplings boil in the soup and soak up all the delicious flavor of the stock.

What is Matzoh?

Matzoh meal comes from a hard, cracker-like bread made from a dough of only flour and water which has not been allowed to rise. It is eaten throughout the eight days of Passover and specifically during the Seder. Matzoh must be made from one of five grains: wheat, rye, oats, barley, and spelt.

If you enjoy Matzo Ball soup we have a Keto version made without grains or sugar.  The Keto dumplings in this soup are not Matzo and quite frankly, do not taste like Matzo balls.  However, these Keto dumplings are just as tasty, just different.

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB MATZO BALL SOUP?

KETO LOW-CARB CHICKEN STOCK

KETO LOW-CARB CHICKEN STOCK

What’s the nutritional value of Keto Low-Carb Matzo Ball Soup?

You can use chicken bone broth for this soup rather than chicken stock.  Chicken bone broth is a nutritious and flavorful liquid that is made by simmering chicken bones, vegetables, and herbs in water for several hours. This broth is packed with nutrients that are beneficial for your health. Chicken bone broth is an excellent source of protein, collagen, and minerals such as calcium, magnesium, and phosphorus. It also contains amino acids such as proline and glycine, which are essential for the growth and repair of tissues in your body. Additionally, chicken bone broth is rich in gelatin, which can help to improve the health of your joints, skin, and hair. Drinking chicken bone broth regularly can also help to boost your immune system and improve your gut health. The nutrients in chicken bone broth can help to support the growth of healthy gut bacteria and reduce inflammation in your digestive system. Overall, chicken bone broth is a delicious and nutritious addition to your diet. It is easy to make at home and can be enjoyed on its own or used as a base for soups, stews, and other dishes.

Flax Meal in Matzo Balls:

These Keto dumplings contain ground flax seeds which have many healthful benefits, such as:

Weight Loss:

Flaxseed aids in weight loss by binding with water in the digestive tract, making you feel fuller for a longer period of time. Thus, preventing overeating.

May Help lowers Blood Pressure:

Flaxseed is rich in alpa-linoleic acid (ALA), an omega 3 fatty acid, which is a component in reducing blood pressures.

May Help Hair Growth:

Flaxseed lignans have been shown to inhibit the loss of hair growth by preventing production of the enzyme that converts testosterone to DHT.

May Help Reduce Cancer Risks:

Scientific evidence suggests that flaxseed lignans (as an antioxidant) may decrease excessive cell growth in breast tissue.  This is accomplished by increasing apoptosis, a natural process of programming cells to die so that new cells can take their place.

May Help Control Blood Sugar:

Chinese Academy of Medical Science study concluded that flaxseed had consistently positive effects on lower fasting blood glucose levels as well as cholesterol, over a 6-week period.

May Help Lower Bad Cholesterol:

Omega-3 oils have been shown to lower LDL cholesterol as well as HDL cholesterol levels. One great source of omega 3 is flaxseed oil.

May Help in Digestion:

The soluble fiber content of flaxseed alone makes it a powerhouse food for regulating hunger, as well as bulking stool sizes for a healthier colon. The ALA further contributes to digestive regularity by lubricating the GI tract.

May Help with Mental Health:

Flaxseed and vitamin C supplementation worked together to improve self-control, restlessness, inattention, and impulsiveness.

May Help Improve Skin:

Regular consumption of flaxseed and flaxseed oil minimizes skin irritation, rashes, inflammation, and redness.

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB MATZO BALL SOUP?

This Keto Low-Carb Matzo Ball Soup sings with the fifth taste sensation of umami, as well as fattiness. Highly flavorful!  The Matzo Balls add the texture of chewiness and density.

WHAT WINE HARMONIZES WITH KETO LOW-CARB “MATZO BALL” CHICKEN SOUP?

Keto Low-Carb Matzo Ball Soup is not thin or too thick in the mouth feel.  It is right in the middle.  So choose a white wine with some weight to match.  If you add more saltiness to the soup then a crispy, dry white wine will work.  The wine’s acidity will nicely offset the saltiness in the soup.  You might also want to bring in the subtle bitterness from the flax seed matzo balls into the partnership.  White wines to consider are Chardonnay, Viognier, or Muscat.  Or choose a light, red wine with bright acidity and some pleasant bitterness on the finish.  Think Pinot Noir.

WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER KETO LOW-CARB RECIPES CAN I ENJOY?

KETO LAZY ZOODLE CAPRESE SALAD

KETO LAZY ZOODLE CAPRESE SALAD

Tuna Cheddar Pasta Casserole

Crock Pot or Instant Pot Recipes

Turkey Pot Pie

Zoodle Caprese Salad

WHAT IS THE EQUIPMENT NEEDED TO PREPARE THIS RECIPE?

  • Food processor: To combine and mix the ingredients for the Matzo Balls.
  • Mixing bowls: For preparation and mixing of the Matzo Balls dough.
  • Plastic wrap or airtight container: For covering the Matzo Balls dough while it chills in the refrigerator.
  • Large pot: For boiling water and cooking the Matzo Balls.
  • Slotted spoon: For removing the cooked Matzo Balls from the boiling water.
  • Large pan: For making the soup.
  • Cutting board and knife: For chopping onions, carrots, and celery.
  • Stirring utensil: For stirring the soup ingredients.
  • Measuring spoons: For accurately measuring ingredients such as olive oil, salt, and pepper.
  • Ladle: For serving the soup.
  • Serving bowls: For serving the soup with Matzo Balls.

HOW DO YOU PREPARE KETO LOW-CARB MATZO BALL SOUP?

In a food processor combine all Matzo Balls ingredients and mix into a dough.  Cover and place in the refrigerator for 2 hours.

 

Scoop out of dough about 1 heaping tablespoon and roll into a golf-sized ball. Set aside. Repeat and use up all the dough. Make about 12 to 14.

 

Dumplings for Keto Matzo Ball Soup

Boil Matzo dumplings for about 30 minutes. Remove and set aside.

 

Chop up onion, carrot, and celery for soup.

 

Put chopped soup ingredients: carrots, onions and celery cooking in a stainless steel pot. Saute vegetables until soft. Remove from heat.

 

Broth for

Heat broth.

 

Chicken for Keto Matzo Ball Soup

Add broth, cooked chicken, and dumplings to pan with vegetables. Heat and serve.

 

Keto Matzo Ball Soup

Add vegetables, chicken, dumplings to broth. Heat and serve.

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Keto Low-Carb Matzo Ball Soup

KETO LAZY MATZO BALL SOUP (HEART HEALTHY)


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  • Author: Shari MAC
  • Total Time: 2 Hours 45 Mins
  • Yield: 4 1x
  • Diet: Gluten Free

Description

Enjoy this Keto Low-Carb Matzo Ball Soup any time of the year.  Classic Matzo Ball Soup is traditionally served on the Jewish holiday of Passover. It is also commonly enjoyed at Rosh Hashanah, Hanukkah and Yom Kippur.   However, I enjoy sipping this soup all year-round.   I grew up enjoying hot and comforting Chicken Matzo Ball Soup.  This recipe includes eggs, ground flax seed, salt, olive oil, carrot (optional), celery, onion, chicken stock or chicken bone broth and chicken.


Ingredients

Units Scale

Matzo Balls:

5 large eggs

3 1/2 cups almond flour

1/2 cups flaxseed meal

1/4 cups water

1 tablespoon pink salt (optional)

2 tablespoons olive oil

Soup Base:

1 carrot, peeled, julienne (optional)

1 celery stalk, chopped

1 small onion, diced

Freshly ground black pepper to taste

6 cups homemade chicken bone broth or stock*

3 cups of shredded cooked chicken (white or dark meat)


Instructions

  • Keto Low-Carb Homemade Chicken Stock Link
  • To make the Matzo Balls, in a food processor combine all Matzo Balls ingredients and mix into a dough.  Cover and place in the refrigerator for 2 hours.
  • Boil water in a large pot.  Take the mixture from the refrigerator and using wet hands, roll the mixture into small balls (about the size of ping pong or golf balls).   Drop the balls into the boiling water.  Reduce to simmer and cook the balls for about 30 minutes.
  • Drain the water and set aside.
    To make soup, in a large pan add 1 tablespoon of olive oil and add chopped onion. Cook until translucent and slightly brown before adding carrots and celery. Cover with 6 cups of chicken stock and add chicken and dumplings. Add salt and pepper to taste. Cover and allow to simmer over low heat.  Before serving, heat matzo balls in soup and enjoy.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 7 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 2.5 Hours
  • Cook Time: 15
  • Category: KETO LOW-CARB
  • Method: SIMMERING
  • Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER

Nutrition

  • Serving Size: 1
  • Calories: 670
  • Sugar: 11
  • Sodium: 643
  • Fat: 56
  • Saturated Fat: 5
  • Unsaturated Fat: NA
  • Trans Fat: NA
  • Carbohydrates: 15
  • Fiber: 8
  • Protein: 28
  • Cholesterol: 270

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2 Comments

  • Bob N

    Hi. Looks delicious, will try it for Pesach. Thank you!

    How many servings does this make? In other words, how many matzo balls and how much soup for the nutrients you list? How did you calculate this?

    • Shari MAC

      Bob, the soup serve 4 bowls. Number of balls will depend on how big you like them. Some people like one big ball while others like smaller ones.
      I made 12, a little smaller than golf balls. You can see them in one of the pics.

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