Making your own vegetable broth from scratch is not only a great way to use up leftover veggies but also ensures you have a healthy, oil-free base for soups, stews, and other dishes. Here's a simple recipe to make a flavorful vegan vegetable broth:
Ingredients:
- 2 onions, quartered
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 cup of chopped leeks (optional, but adds great flavor)
- 4 cloves of garlic, smashed
- 1 bay leaf
- A few sprigs of fresh thyme or 1 teaspoon dried thyme
- A few sprigs of parsley
- 1 teaspoon whole black peppercorns
- 1 teaspoon salt (adjust to taste)
- 8 cups of water
- Optional additions: mushroom stems, fennel, parsnips, bell peppers, or any other vegetables
Instructions:
Prepare the Vegetables: Wash and roughly chop the vegetables. You don’t need to peel the carrots or potatoes (if using), as the skins add flavor and nutrients.
Combine Ingredients: In a large pot, combine all the chopped vegetables, garlic, bay leaf, thyme, parsley, peppercorns, salt, and any other optional ingredients you’re using.
Add Water: Pour in the water. The vegetables should be fully submerged. You can add a bit more water if necessary, but remember that too much will dilute the flavor.
Simmer: Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low and let it simmer gently, uncovered, for about 1 to 1.5 hours. The longer it simmers, the more flavors will develop.
Strain: After simmering, remove the pot from heat. Strain the broth through a fine mesh sieve into another pot or large container, pressing on the vegetables to extract as much liquid as possible.
Cool and Store: Let the broth cool to room temperature before transferring it to storage containers. It can be kept in the refrigerator for up to a week or frozen for up to 3 months.
Nutritional Estimate Per Cup (approximate):
Homemade vegetable broth is generally very low in calories because it primarily extracts flavors and nutrients from the vegetables without retaining much of their solid mass. Here’s an estimated breakdown of the nutritional content for a typical serving of homemade vegetable broth (about 1 cup), assuming you're using the ingredients listed in the recipe provided:- Calories: 15-30 cal
- Protein: 0-1 g
- Fat: 0 g
- Carbohydrates: 3-6 g
- Fiber: 1-2 g
- Sugars: 1-2 g
- Sodium: Varies based on salt usage, typically around 200-400 mg if 1 teaspoon of salt is used for the entire pot.
Vitamins and Minerals:
- Vegetable broth can provide small amounts of various vitamins and minerals, depending on the specific vegetables used. These can include:
- Vitamin A: Primarily from carrots, contributing to vision and immune function.
- Vitamin C: From ingredients like bell peppers and leeks, important for skin health and immune function.
- Potassium: Found in celery, carrots, and leeks, crucial for heart health and muscle function.
- Iron: Small amounts might be present, especially if leafy greens or certain herbs are added.
Antioxidants:
The broth can also be a source of antioxidants due to the variety of vegetables used, which help combat oxidative stress in the body.
Remember, these values are rough estimates, as the actual nutrient content can vary based on the specific types and amounts of vegetables used, the cooking time, and how much of the nutrients leach into the water.
This homemade broth is not only flavorful and healthy but also customizable based on what vegetables you have on hand, making it a perfect base for a variety of dishes!
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