Today we prepare a quick and light vegetable broth:
– quick vegetable broth
requires just 10 minutes of cooking;
– light vegetable broth without carrots and potatoes
without carrots [cooking raises their glycemic index] and without potatoes [characterized by a significant amount of starch] with seasonal vegetables that you have in your pantry.
Let’s see how to prepare it!
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 1 3/4 cups water
- 1 onion (or shallot)
- as needed celery (stalks and leaves)
- as needed cooked vegetables (mixed)
- 1 pinch salt
Suggested Tools
- Knife
- Cutting Board
- 1 Saucepan with lid preferably glass
- Ice Tray
Preparation
Tips for Managing Hyperglycemia | Prediabetes and Diabetes
without carrots and without potatoes, without fats.
For my vegetable broth preparation, I use onion or shallot, celery, and other seasonal vegetables that I have in my pantry. It is also a recycling recipe very useful in the kitchen because it allows the use of outer, less tender, or not so fresh parts of vegetables like: outer leaves and stalks, slightly wilted leaf lettuce, outer leaves, stalks and fronds of fennel, parsley stalks.
About carrot
Cooking changes the glycemic index of the carrot: raw food GI 30, cooked food GI 85. You can add it for flavoring without consuming it.Clean and thoroughly wash the vegetables:
– onion or shallot;
– celery stalks and leaves;
mixed vegetables you have in your pantry, I use:
– chard or red chard stalks and leaves;
– leek.You can add the vegetables chopped into large pieces or minced according to taste and need.
In a saucepan, pour 1 3/4 cups of water and add:
– onion;
– celery;
– chard or red chard;
– leek;
and a pinch of salt.Cover with a lid, preferably glass, bring to a boil and cook for 10 minutes.
Your quick and light vegetable broth is ready.
It is a clear and fat-free broth, no need to strain.Use it with its vegetables, whole or blended, or without.
In the case of brothy first courses, to avoid glucose spikes, it is advisable to cook the pasta separately and then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
Cook the pasta separately from the broth.
Drain it and rinse it well under running water to eliminate the released starch.
Add it to the broth prepared separately.In this way, you reduce the glycemic load of the dish and make it more manageable and light, without giving up the comfort of small pasta in broth.
The pasta in vegetable broth is a first course – a source of carbohydrates – vegetarian, easy to balance by adding a protein source and vegetables to compose a balanced meal or unique dish that helps to maintain stable blood sugar.
Homemade vegetable broth is a basic natural, healthy, and versatile ingredient for cooking and seasoning.
It is perfect as a base for many vegetable, legume, but also meat and fish recipes:
– sauces, dressings and seasonings;
– soups, pasta or risottos;
– couscous, fregola, or paella;
– appetizers, first and second courses;
– soups.
Storage, Tips, and Variations
For a slightly colored and more flavorful version, add as much as needed of tomato sauce.
Store the vegetable broth:
– in the fridge for up to 2 days;
– in the freezer for up to 3 months;
in bottles and containers with lids or in ice cube molds.
If you do not consume the boiled vegetables, set them aside and blend them for the preparation of a vegetable bouillon or sauce.
FAQ (Questions and Answers)
Hyperglycemia and Diabetes, What Broth?
The vegetable broth or vegetable broth is fat-free, making it ideal for those on a low-calorie diet and in case of hyperglycemia, prediabetes, and type 2 diabetes.
What Other Vegetables Can I Use?
You can use all the seasonal vegetables you have in your pantry, avoiding carrots and potatoes.
For example besides onion or shallot, celery, chard, and leeks also broccoli and cauliflower, cabbages and savoy cabbage, chicories, fennels, mushrooms, pumpkin.
