Bone broth is popular among cultures as a nutrient-dense, winter staple. Traditionally it is made by simmering beef, chicken or fish bones plus veggies, herbs and spices, for several hours to extract their nutrients. While the nutrients in traditional bone broth are very nourishing for the body, such as gelatine and collagen, they aren’t suitable for those following a vegan or vegetarian diet. However, you can in fact still get similar benefits from a meat-free broth as the ingredients used are rich in vitamins and minerals that naturally help to support collagen production in the body.
Whether you’re vegan, vegetarian or just looking to eat more plant-based foods, this is a recipe for you! Enjoy this plant-based broth as a base for soup or to drink straight from a mug. Recipe adapted from Bon Appetit:
Ingredients:
- 2 tbsp. olive oil
- 3 tbsp. miso paste
- 1 brown onion, peeled and cut into quarters
- 6 cloves of garlic, peeled and smashed with the back of a knife
- 1 thumb-sized piece of ginger, chopped
- 1 cup dried shiitake mushrooms
- 3 cups of mixed, chopped veggies of your choice – carrots, mushrooms, celery, leeks, etc.
- Small bunch of parsley, chopped
- Salt and pepper, to taste
- Optional: leafy greens and nutritional yeast, to serve
Method:
- 1.Preheat your oven to 180ᵒC and line a tray with baking paper
- 2.Whisk the miso paste and oil with 2 tbsp. water in a small bowl until combined
- 3.Crush the mushrooms in your hands and add to the baking tray along with the onion, garlic and 3 cups of mixed, chopped veggies. Drizzle the miso mixture over the veggies and toss to coat. Bake for about an hour or until the vegetables have started to shrivel
- 4.Transfer the cooked veggies to a large pot along with 3.5-4L of water, salt, pepper and ginger
- 5.Bring to a boil, then reduce the heat and simmer, uncovered and stirring occasionally for an hour or until the broth has reduced by half. Add the parsley to the pot for the last 15 minutes of simmering
- 6.Let the broth cool and then strain through a sieve. Push on the solids with the back of a spoon to extract a much liquid as possible, then discard the solids
- 7.Serve in bowls with a handful of leafy greens and a sprinkle of nutritional yeast, if desired
