There is literally no such thing as Vegan bone broth, however, vegetarians do have an alternative when it comes to making bone broth. Since all vegetarians can’t eat meat or any kind of animal product they wouldn’t be able to consume bone broth. This is why Vegan
bone broth becomes the next option and the best alternative.
In this article, we are going to look at Vegan broth, its benefits and also share a recipe that will help you prepare the best vegan broth you will ever try.
What is Vegan Bone Broth
The reason why we can’t call it vegan bone broth is because there is no such thing as a vegan bone. This automatically means there wouldn’t be any bones in our recipe or any other vegan bone broth recipe you will come across.
Vegan broth stands as an alternative to bone broth not only in flavor but also in nutritional content. The broth is made through the use of vegetables, spices, and herbs prepared in a similar manner to bone broth.
To get the best out of a vegan broth, you would have to combine a lot of vegetables, however, you wouldn’t be using just any vegetables. Only a few vegetables are able to promote collagen production which is one of the main nutrients that make bone broths very important.
Instead of using bones as a source of collagen, vegans have an option to use several vegetables like seaweed thereby providing them with most of the benefits they would get if they had taken a regular bone broth.
Vegan Broth Recipe
Although most vegetable broth recipes contain almost the same ingredients and follow a basic preparation process, some vegan broths end up with a better taste and a higher nutritional value than others. This is due to the differences in the number of ingredients used, the type of ingredients used and the cooking time.
Ensure you cook the vegetables for a long period of time and use a large number of ingredients (vegetables). However, not just any vegetable would do. Go for the veggies with a high amount of nutrients rather than those with little nutritional value.
Also, try to mix different nutrients together. Using only vegetables with nutrients like vitamins and fiber isn’t the best decision as the vegan broth is only considered a nutrient powerhouse because of the numerous nutrients it contains.
The veggie broth recipe below will help you to pick the right vegetables and follow the right preparation process that will leave you with a delicious-tasting and nutrient-dense vegan broth.
How To Make Vegetable Broth Using Slow Cooker
- Leafy vegetables (cabbage, collards, kale, etc)
- Celery stalks (chopped)
- Chickpeas (dried)
- Sweet potato (scrubbed and cut into thick slices)
- Fennel bulb (halved)
- Onions (halved)
- Leek (trimmed and halved)
Other ingredients include bay leaves, garlic cloves, wakame (seaweed), turmeric, ginger, and mushrooms.
- Make sure all veggies are washed, rinsed and chopped before placing them in the slow cooker. Add the herbs or spices and every other ingredient into the pot, and then fill the pot with water.
- Cover the lid and turn the heat to high for about 8 hours (you can leave it overnight).
- When done, remove the solids from the pot and drain through a fine-mesh strainer into a bowl.
- Pour the broth into jars or containers and let it cool slightly before storing in the refrigerator or freezer. Just like bone broth, you can store it for up to 5 days in the refrigerator and for several months in the fridge.
Note: You can also add salt to taste as the broth only has very little salt.
How To Make Vegetable Broth Using Instant Pot
The Instant Pot is the opposite of the slow cooker. The Instant Pot allows you to prepare broth in less than 4 hours without losing out on a lot of nutrients and flavor.
The ingredients are actually the same as that for the slow cooker recipe. You can alter the ingredients as much as you like by removing and adding the ingredient you want. However, remember that the key to making the perfect veggie broth is by adding a good number of vegetables that contains a high amount of nutrients.
- Add all the vegetables and spices into the Instant Pot and fill with water. Ensure that the water covers all the ingredients then stir the mixture.
- Turn the heat to high for 2 hours and allow the mixture to simmer. Make sure the vent of the pot is sealed.
- When done, use a spoon to remove the solids from the pot and drain the broth through a sieve over a bowl. To ensure that it is completely free of the solids, drain the liquid through cheesecloth into the bowl.
- Pour the broth into jars or containers and allow it to cool to room temperature. Once it has cooled, you can place them in the fridge for about 5 days or in the freezer for up to 3 months.
How To Drink Vegan Broth
Whenever you feel like drinking the broth, simply take it out of the fridge or freezer and reheat it to the desired temperature. You can add spices, salt or pepper to boost the taste and flavor of the broth.
Vegan Bone Broth vs Bone Broth
There is a big face-off between vegan broth and bone broth devotees on which of these broths provide the best benefits. Bone broth has been known to be a nutrient powerhouse, however, the vegetables, spices, and herbs used in preparing bone broth also play a major role not only in the flavor but also in boosting the nutritional value of a regular bone broth.
This makes most vegans believe that the vegan broth is actually better than the bone broth.
Benefits of Vegan Broth
The benefits of vegetable broth are simply the benefits of taking vegetables. The prolonged simmering liberates the nutrients from the vegetables into the broth making the broth a nutrient powerhouse.
Protects Against Inflammation
Just like bone broth, vegetable broths also contain large amounts of nutrients which have numerous health benefits. One of those health benefits is the anti-inflammatory effects of one of its ingredients – Cabbage.
Cabbage also has many other health benefits which include regulating blood sugar and detoxification of the body. Other ingredients like mustard greens and parsley are known to be powerful anti-inflammatory agents with parsley being known to play to an important role in the reduction of internal inflammation.
Parsley is also full of antioxidants and has several antibacterial and antifungal properties making it one of the best ingredients to add in your vegetable broth. However, when adding parsley to your broth, ensure you do not add too much as consuming high amounts of parsley can be counterproductive.
Another important anti-inflammatory ingredient that you should always add to your vegetable broth is turmeric.
Antioxidants are very important compounds that prevent the damage of cells due to oxidation reactions. The good news is that vegan broth is packed with a good amount of antioxidants which come from ingredients like onions and parsley.
Another major source of antioxidants that should be in every vegan broth is celery. Celery is known to be an immune booster if consumed in the right amounts. The vegetable contains a lot of nutrients which goes beyond antioxidants. This is why most bone broth devotees can’t do without this vegetable and more reason why you should always add it to your vegan broth.
One of the reasons why most people take bone broth is due to its bone healing and strengthening properties. Bone broth contains a lot of nutrients which are major components of the joints and also perform roles in bone building and strengthening process.
Most of these nutrients come from bone itself, however, vegetarians can also get this bone-building and strengthening nutrients without consuming bone broth.
One such nutrient is calcium which is present in a large number of vegetables. Vegetables rich in calcium include Broccoli, mustard and collard greens, spinach, turnip greens, kale, beet greens, and parsley. Parsley is already a popular ingredient in the vegetable broth which means you are already getting a good amount of calcium if it is part of your ingredients.
Osteoporosis is a serious condition in which the bones become weak and brittle. People with the condition are usually unaware until they have a bone fracture. The best way to prevent Osteoporosis is to consume foods high in calcium and vitamin D. Vegetables with lots of calcium have already been listed above and vegans can turn to mushrooms for Vitamin D.
Vegetables rich in fiber have been known to aid in digestion and make your digestive system work more efficiently. Although taking in excess dietary fiber could result in constipation (that is if you don’t consume an equal amount of water), the benefits usually outweigh the demerits.
Carrot is a great source of fiber and it is already an important ingredient in vegan broths, however, carrots are not just used for vegan broths, they are also used in making bone broths which is one of the reasons why bone broth is nutrient-dense. Carrots also contain antioxidants, vitamins and several minerals which help to reduce your risk of cancer and cardiovascular diseases.
Improves Your Skin
Vegetables rich in vitamins, phytonutrients along with the effect of consuming the right amount of water can clear wrinkles thereby giving you a healthier and younger look. Most of these nutrients can be found in vegetables like carrots and broccoli which are very common ingredients used in making vegan broth.
There are several other nutrients like beta carotene and lycopene which protects the skin from sun damage and acts as a natural sunscreen. Adding more beneficial vegetables to your broth will increase the nutrient density of the broth and thereafter the number of health benefits you will get by taking the broth.
Instead of taking a cup of coffee or going for a jog just to get rid of recurring stress, you can just take a sip of the vegan broth and stay stress-free. This is because vegetables contain many tension-reducing nutrients and vitamins that keep anxiety and depression at bay.
Potassium, magnesium, and fiber are important nutrients whole roles help the body stay calm by releasing blood vessels and reducing blood pressure. They also keep the blood sugar levels stable and prevent mood swings. Vegetables like mushrooms, spinach, and leafy greens are important sources of these nutrients and can be added to the vegan broth.
More on Vegan Broth Benefits
Vegetables offer numerous benefits and since they consist of a significant part of the ingredients used in bone broth, it makes most vegan broth devotes to believe that vegan broth offers more benefits than bone broth. However, there are a number of nutrients you wouldn’t get from the vegan broth that is abundant in bone broth. One of such nutrients is collagen.
If you want, you can use a powdered collagen supplement to enhance your vegetable broth and provide you with more health benefits. Another important ingredient in the vegan broth that provides a good amount of health benefits is seaweed.
There are many benefits of consuming seaweed as it is a source of many beneficial nutrients like vitamins and iodine. One of the most popular seaweeds used in making vegan broth, kombu has several properties that aid indigestion.
Kombu is also used in cooking beans as it helps break down phytic acid which prevents nutrient absorption. This makes beans much easier to digest.
Vegan bone broth and bone broth both have incredible healing powers and offer similar nutrients that have many beneficial effects on the body. Due to the absence of bone in vegan broth, vegetarians would lack some important nutrients like collagen which is abundant in the bone broth. The good news is that vegetable broth has various nutrients which offer almost the same health benefits as collagen.
You can try out both recipes above depending on the type of utensil you have and the amount of time you can spare in making vegetarian broth.