Today we prepare a vegetable broth with mushrooms that is tasty and aromatic, a versatile base for cooking and seasoning.
It is a quick vegetable broth that requires just 10 minutes of cooking.
It is a light vegetable broth without carrots and without potatoes:
– without carrots [cooking raises their glycemic index];
– without potatoes [characterized by a significant amount of starch].
Mushrooms
Mushrooms are not plant organisms but, for nutritional purposes, they are assimilated to vegetables.
Low in calories, they contain fiber and are rich in minerals and vitamins.
Let’s see how to prepare it!
You might be interested in:
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Cooking time: 10 Minutes
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 7 oz cardoncello mushrooms
- 3.5 oz pumpkin (flesh)
- 1 2/3 cups water
- 1 bouillon cube (homemade vegetable bouillon cube or alternatively use onion or shallot and celery)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 sprig rosemary (fresh)
- leaves sage (fresh)
- 1 drizzle extra virgin olive oil (for finishing)
Pumpkin is an optional ingredient and you can omit it if you prefer.
Suggested Tools
- Knife
- Cutting Board
- 1 Saucepan with lid, preferably glass
Preparation
Guidelines suitable for hyperglycemia | prediabetes and diabetes
– prepared without carrots and without potatoes;
– without fats.
To prepare the vegetable broth with mushrooms I used:
– cardoncello mushrooms;
– pumpkin [optional ingredient, you can omit it if you prefer];
– a vegetable bouillon cube, alternatively you can use onion or shallot and celery.About the carrot
Cooking changes the glycemic index of the carrot: raw food GI 30, cooked food GI 85.
You can add it for flavor and avoid eating it.Regarding cleaning the mushrooms, despite differing opinions, it is preferable to wash them and dry them thoroughly before use.
Wash the mushrooms under running water paying particular attention to the gills under the cap and the often earthy stem.
Transfer them to a colander.
Pat them dry with kitchen paper.Cut caps and stems into chunks.
Wash the pumpkin.
Cut it into slices.
Remove skin and seeds.Sometimes, for convenience, I buy pumpkin already cleaned – only the flesh – in a tray.
Cut the flesh into thin strips so that it falls apart easily during cooking.
In a saucepan, pour:
– the cardoncello mushrooms;
– the pumpkin;
– 1 2/3 cups of water;
– a vegetable bouillon cube or onion or shallot [halved] and celery [stalks];
– a pinch of salt;
and bring to a boil.Cover with a lid, preferably glass, and let cook for 10 minutes over low heat.
With the heat turned off, grind the pepper and add the aromatics: a sprig of rosemary and a few sage leaves.
Cover with the lid and let infuse for a few minutes.Your vegetable broth with mushrooms is ready.
It is not necessary to strain the broth.
If you used onion or shallot and celery, you can remove them before serving and bring the mushroom broth to the table.Serve the broth hot and finish with a drizzle of extra virgin olive oil raw to enjoy it at its best.
Enjoy your meal!
Craving pasta in broth?
If you want to prepare a first course in broth, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy seasoning prepared separately; this way the starch released by the pasta into the cooking water is removed.Cook the pasta separately.
Drain it and rinse well under running water to remove part of the starch released during cooking.
Add it to the hot broth prepared separately.This way you reduce the glycemic load of the dish and make it more manageable and light, without giving up the comfort of pasta in broth.
The pasta in vegetable broth is a first course – a source of carbohydrates – vegetarian and easy to balance by adding a protein source and vegetables so as to compose a balanced meal or single-course dish that helps keep blood glucose stable.
Homemade vegetable broth with mushrooms is a natural, healthy and versatile basic ingredient for cooking and seasoning.
It is perfect as a base for many recipes based on vegetables, legumes but also meat and fish:
– sauces, dressings and condiments;
– soups, pasta or risottos;
– couscous, fregola or paella;
– appetizers, first and second courses;
– stews.
Storage, tips and variations
Storage
Store the vegetable broth:
– in the fridge up to 2 days;
– in the freezer up to 3 months;
in bottles and containers with lids or in ice cube trays so you have small portions ready to use to season your recipes.
Tips and variations
If you prefer a more intense flavor, add a pinch of garlic powder and lightly sauté the mushrooms and vegetables dry before adding the water.
You can blend the broth vegetables to obtain a light velouté.
Add rosemary and sage only at the end: they remain fresher and more aromatic.
FAQ – Questions and Answers
Hyperglycemia and diabetes, which broth?
The vegetable broth or vegetable stock is fat-free so it is ideal for those following a low-calorie diet and in cases of hyperglycemia, prediabetes and type 2 diabetes.
Can I use mushrooms other than cardoncello?
You can prepare the broth with other available mushrooms for example champignon, oyster mushrooms and porcini.
Pumpkin and diabetes
glycemic index pumpkin of any kind GI 75.
Besides the glycemic index it is important to consider the glycemic load which is determined by the amount of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can I eat pumpkin? This is a question you should ask your diabetologist.
Can people with diabetes eat pumpkin? Follow your dietary plan; ours includes it.
That said, here are my personal notes on the subject.
Generally, in cases of hyperglycemia, prediabetes and type 2 diabetes pumpkin can be consumed in moderation without exceeding portions.Can I make the broth with mushrooms without pumpkin?
Yes, pumpkin is an optional ingredient and you can omit it if you prefer.
