As we descend into winter, soups are a thing to behold, the perfect meal in one pot. There are so many good options to choose from too, thick stews, lighter broths like this one, a curry style soup, a spiced pumpkin and carrot, the list is endless..my go-to is this minestrone..
I’ve also discovered that this mineral rich broth is the perfect base for other soups. And it’s also really good just served by itself, maybe with a little miso and shallots added for a perfect snack..
It’s very hydrating, and filled with goodness and a great way to use up any lacklustre veggies in the bottom of the fridge. And it’s so easy too.
Often minerals are found in the vegetable skins such as potatoes, onions and sweet potatoes, so make sure not to peel or discard the skins when making the recipe.
Some of the mineral content of the ingredients in the broth include;
-Potatoes and the skins contain potassium, calcium and magnesium
-Celery and leaves contain potassium, calcium, magnesium and zinc
-Cabbage has a good amount of vitamin c, calcium, magnesium and potassium
-Carrots contain calcium, potassium and sodium
-Onions and skin contain calcium, potassium and a small amount of magnesium
-Sweet potato and skins contain calcium, manganese, potassium and a small amount of zinc
-Parsley has iron, calcium, magnesium, and potassium
It is safe to say that this broth is rich in minerals and electrolytes to both nourish and hydrate you, it’s something that I think I will make all winter long.
You can also make it more delicious and flavourful with some other additions, the following list is not extensive but some ideas that you could add to;
Optional extras
A whole garlic bulb with skin
Shiitake mushrooms or other mushrooms
Kombu seaweed or other type
Fresh or ground turmeric
Other greens such as kale or spinach
It is very versatile so by all means swap things out that you might not have on hand for things you do, there is no hard and fast rules for this.
Here’s the recipe
Enjoy!
Mineral Rich Veggie Broth
Ingredients
- 2 litres Filtered water
- 1 medium Brown onion with skin, chopped into quarters
- 2 medium Potatoes with skin, chopped into chunks
- 3 stalks Celery and leaves, chopped into chunks
- 1 medium Carrot with skin, chopped into chunks
- 1/2 medium Sweet potato with skin, chopped into chunks
- 3 medium Cabbage leaves, torn into strips
- 1/2 bunch Flat leaf parsley, torn up a little
- 1 3cm chunk Fresh Ginger root
- 3 tsps Sea salt or rock salt
- 2 tbsp Olive oil
- 1 tsp Coriander seeds
- 2 dried Bay leaves
- 1 tsp Peppercorns
Instructions
- Wash all the veggies and then chop into chunks according to ingredients list
- Add all the veggies to a large pot, then add in the ginger, bay leaves, coriander seeds, salt and pepper and olive oil
- Cover with 2 litres of filtered water
- On a high heat bring the soup to the boil and then reduce heat to low, and simmer for approximately 2 hours
- Once reduced and you're happy with the flavour, remove the soup from the heat
- Place a colander over a large bowl, then carefully pour the soup into the colander so all the liquid drains out into the bowl.
- With the left over liquid you should have around 3 cups, you can then separate into smaller quantities and freeze to use for stock. Or you can serve a cup of broth with some miso, shallots and tofu, and a splash of Tamari.
Notes
Reference used for Mineral content of ingredients; M. Murray & J. Pizzorno, ‘The Encyclopaedia of Healing Foods, The Most Comprehensive, User-Friendly A-Z Guide on the Nutritional Benefits and Medicinal Properties of Food’, 2005, pp 802-803.
Disclaimer; the information provided in this blog post is for educational purposes only. It does not intend to treat, diagnose or influence any medical decisions or conditions. Please refer to medical practitioner for further information.
