Recipe – Vegetable Stock

Recipe from the book 90% Healthy by Sharon Bar-Gil
Photography: Nimrod Sonders
Styling: Oria Geva

Need another reason for a delicious vegetable stock? Vegetable skins contain most of the fibre, phytochemicals, and other nutritive components of the vegetables.

The stock is simple and quick to make. You can also add extra ingredients that will enrich the stock with compounds found to provide additional nutritional value.

Use seasonal vegetables or whatever you have on hand. The strained vegetables may be used for a vegetable casserole with the addition of some eggs, oats, goat’s cheese, olive oil, and seasoning.

Ingredients:

• 2 onions
• 4 carrots
• 4 potatoes
• 2 sweet potatoes
• 1 celeriac
• 1 parsley root
• 6 celery sticks
• 10 shitake mushrooms (fresh or fried)
• Large bunch of parsley
• 1 rounded tsp salt

Optional Ingredients:

• 2 cm fresh ginger root, peeled and sliced
• 2 cm fresh turmeric root, peeled and sliced
• 2 cm fresh astragalus root, peeled and sliced
• 2 bay leaves
• 1 stalk lemongrass (remove outer leaves and use inner bulb)
• 5-10 cm pieces of dried wakame or kombu seaweed

Instructions:

• Thoroughly wash all the vegetables, but peel only the onions. Cut into chunks.
• Put all the vegetables with the parsley and salt and additions of your choice in a large soup pot (about 6 litres in volume).
• Fill up with water to cover the vegetables (2-3 litres). Bring to a boil, reduce the heat, cover the pot, and simmer for about 1 hour.
• Strain the stock, cool, and store it in the fridge or the deep freeze.

Other Notes:

• Makes 3 litres.
• The stock can last up to 3 days when kept in a closed container in the fridge.
• It is recommended to freeze the stock in small containers or ice-cube trays for easy use when needed.
• To speed up the cooking, you may slice the vegetables thinly. The cooking time after boiling will be only 15 minutes.

Other Recipes:

• Dried Apricots Almonds And Pistachios Balls
• Indian Style Red Lentils
• Beetroot Spread With Cashew Nuts