Vegetable broth is a flavourful liquid made by simmering a combination of vegetables, herbs and spices in water. It mostly serves as a base for healthy dishes, including soups. But you can have the nutrient-dense liquid, which offers health benefits, by itself too. So, check out the vegetable broth recipe and stay warm this winter.
Crafting vegetable broth is simple and involves simmering chopped vegetables like onions, carrots, celery, garlic, and herbs in water until their flavours infuse the liquid. It’s a healthy alternative to meat-based broths, so it is suitable for vegetarians and vegans, says child nutritionist Tanya Mehra.
What are the benefits of vegetable broth?
First, let’s find out the health benefits of this versatile broth that enhances the taste of soups, stews, sauces and even works wonders when used to cook grains or knead dough.
Here are some benefits –
1. It may boost the immune system
Vegetable broth is full of nutrients and so, it can strengthen your immunity system. It may also help to get relief from cold and flu symptoms, says the expert.
2. It can help with weight loss
It is rich in fibre and water content, and is low in calories. So, if weight loss is your goal, have vegetable broth.
3. It is good for gut health
Having vegetable broth can improve digestion, says Mehra. If diarrhea is troubling you, you can consume vegetable broth. It helps to relieve the dehydration caused by diarrhea, which can make you lose a lot of body fluids.
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4. It can make your bones stronger
The vegetables used in the broth have calcium that helps to build strong bones. So, it can help to prevent osteoporosis, a health condition that makes your bones weak.
Recipe for homemade vegetable broth
Broth adapts beautifully with just a handful of vegetables. You can embrace its versatility with this simple yet rewarding recipe.
• 1 tablespoon of olive oil
• 5 cloves of minced garlic
• 2 large chopped onions
• 5 carrots
• 150 grams of spinach
• Half pumpkin
• Heat a dollop of olive oil in a big pot or pressure cooker over medium heat.
• Sizzle the minced garlic, chopped onions, and carrots together, and wait for them to become tender. It will take about five minutes, but stir frequently.
• Add water to the mix then dial down the heat to a gentle simmer, partially cover, and let it weave its flavours for 25 minutes or until reaching two whistles in a pressure cooker.
• Filter the broth through a fine mesh strainer, letting it cascade into a heat-proof bowl or pot, and bid adieu to the solids.
• Once the liquid gold cools down, put it in airtight plastic containers or freezer bags for safekeeping in the icy chambers of your freezer.
• Use the residual vegetables to concoct a soup or knead them into dough for a nutritious twist.
Bone broth vs vegetable broth
In the chilly months, bone broth, especially made with chicken, tends to be favoured for its richer nutrient content. Chicken broth is often lower in calories, primarily made from water and chicken bones. On the other hand, vegetable broth may contain added ingredients like vegetables, oils and seasonings, potentially elevating its calorie count, says Mehra. However, vegetable broth remains an excellent choice due to its diverse nutrient composition. Both broths contribute to hydration and warmth during the winter months, but the choice between them may depend on specific dietary needs or preferences.
Vegetable broth is all about simplicity and can be great to beat the cold.