by Cat, Oct 2007

See also: Beef Stock or Broth, Chicken Stock or Broth, Fish Stock or Broth, Potato Peel Broth and the Court Bouillon recipe that accompanies the Poached Salmon recipe (links to old site)

Recipes included in this article:

•  Mineral Veggie Broth
• Protein Veggie Broth

Traditionally, broths and stocks contain a high level of easily digested protein and minerals.  This level of protein is much harder to accomplish with vegetables, so if you are using a meat recipe but without the meat, I suggest using the Protein Broth, which provides protein from the beans and lentils.

Root vegetables, and especially potato peels are high in minerals which can be invaluable in a good veggie broth.  Both the mineral broth and potato peel broth recipes are very simple and delicious!

Mineral Veggie Broth

This recipe is from A Passion for Vegetables, by Vera Gewanter.

Ingredients & Equipment:

• 3 quarts filtered water
• 1 pound onions
• 1/2 pound carrots
• 1/2 pound turnips
• 1 medium-sized parsnip
• 4 stalks celery
• 1/2 pound potatoes (including peel); or, for a clear broth, use just the peels of 2 – 4 potatoes, or Potato Peel Water
• 2 leeks, or 4 -5 scallions (green onions)
• any leftover (clean) veggie scraps, such as potato or onion peel; asparagus, broccoli, kale or chard stems, etc., cut into manageable cubes or sticks.
• 1 tsp tomato paste
• 4 sprigs parsley, whole
• 1 bouquet garni (see below)
• Unrefined sea salt
• strainer
• cheesecloth
• Large stock pot

Process:

1. Bring water to a boil, and while you wait, wash, trim, and cube the veggies.
2. When water comes to a boil, add all other ingredients, including the bouquet garni, and simmer for at least 1 1/2 hours.
3. Remove the bouquet garni, and strain the broth through several layers of cheesecloth in the strainer.

Bouquet Garni

• 1 tsp dried thyme (or 2 tsp fresh)
• 1 tsp dried oregano (or 2 tsp fresh)
• 1/2 tsp dried sage (or 1 tsp fresh, chopped)
• 1/2 tsp savory (or 1 tsp fresh)
• 1 bay leaf
• 1 tsp mustard seeds
• 6 peppercorns

Pack all in a small bag made of muslin, or of several layers of cheesecloth, and tie securely with string.

Protein Veggie Broth

This recipe is from A Passion for Vegetables, by Vera Gewanter. The lentils and beans provide the protein.

Ingredients & Equipment:

• 3 medium-sized onions, chopped
• 1/2 cup chopped celery (including leaves)
• 1 cup chopped carrots
• 2 leeks or 5 – 6 scallions (green onions), chopped
• 4 Tbsp chopped parsley
• 4 Tbsp olive oil
• 5 – 6 quarts filtered water
• 6 – 7 walnuts, finely minced
• 3 whole cloves
• 1 Tbsp peppercorns
• 1/2 cup beans (presoaked if dried; you can also use canned, including the juices)
• 1/2 cup lentils, presoaked
• 1 small cabbage, shredded (including the core, if you wish)
• 1/2 tsp thyme or marjoram
• Celtic sea salt, to taste
• 1 Tbsp Braggs Liquid Aminos (or a good quality soy sauce)
• Large stock pot

Variations:

• Add 2 fresh tomatoes, chopped, or 1 Tbsp tomato paste to the broth when you add the lentils and cabbage.
• You can also add red wine with the tomatoes.

Process:

1. In a large stock pot, saute the onions, celery, carrots, leeks (or scallions), and the parsley in the oil.  When the onions are transparent, pour the water on the veggies, adding cloves and peppercorns.
2. Then add the soaked or canned beans.  Bring to a boil and simmer 30 minutes.
3. Add the lentils, cabbage, walnuts and thyme (or marjoram).  Add the salt, but go easy at first, as the broth can become quite concentrated.  You can always add more later.
4. Return to boil, then lower heat and simmer until the liquid is reduced to about half its original amount.
5. Strain the liquid and add the liquid aminos (or soy sauce).  Taste and add more salt if desired.
6. You can use the clear broth; or you can puree it with the cooked veggies in a blender in batches (remove the cloves and peppercorns before blending).  Cover the blender, but remove the center part of the lid so that the steam can escape.

Sources:

• A Passion for Vegetables, by Vera Gewanter