One of the most common questions I am asked is if there are any vegetarian or vegan options for broth and if so, does it lose the integrity and gut healing benefits of a regular bone broth? My answer is yes--you can still make a broth without the bones although with any alterations to ingredients yields a different nutrition profile. However, you can still maintain some of the gut healing properties in a vegan/vegetarian broth, here's how:
First, try to source the most nutrient-dense veggies as possible so that you can replenish any vitamin/mineral deficiencies. For instance, I love throwing in mushrooms because they contain bacterial fighting properties to help maintain a healthy microbiome while also are anti-inflammatory and full of vitamins. I also love vegetables that are high in L-glutamine, a building block of protein, because they are super helpful in healing the gut lining. A few of my favorite veggies for broth high in L-glutamine are carrots, cabbage, beets, and celery. A few other ideas for vegetarian broths are to add in miso, not only will this add a tremendous amount of flavor but it will also help boost the probiotic content of the broth since miso is made from fermented soy beans. I also love adding Jerusalem artichokes when I can find them because they are high in fiber that helps in promoting healthy bacteria in the gut.
This recipe is also super flexible--I encourage you to play around with ingredients, adding in things you love or maybe taking out things you don't. This is your broth so fill it with vegetables that and flavors that you will enjoy! This particular broth has a hint of spice from the ginger and jalapeno but nothing overwhelming. I think it balances out the kombu and wakame seaweed and also the sweetness from the sweet potato. Hope you enjoy!
- 1 leek, chopped
- 1 yellow onion, quartered, skins on
- 1 red onion, quartered, skins on
- 6-8 garlic cloves, mashed and skins on
- 4-6 carrots, roughly chopped
- 4-6 stalks celery, roughly chopped
- 1 large sweet potato, coarsely chopped
- 1 head of bok choy, halved
- 1/2c shiitake mushrooms
- 6 slices of ginger (or about 1-inch cut)
- 1 small jalepeno, sliced (or add a few slices to taste)
- 1 lemon, juice and zest
- 1 lime, juice and zest
- 1/4c wakame seaweed
- 1/4c kombu (or about 4 slices)
- 1TBS oregano
- 1tsp sea salt
- 1tsp black pepper
- 3-4 bay leaves
- Add all ingredients to a stockpot or slow cooker.
- Cover with filtered water until about 2-inched from top of pot.
- Bring to boil then reduce to simmer for 24-48 hours, stirring occasionally.