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 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
- 1.69 cups water
- 1 onion (or shallot)
- to taste celery (stalks and leaves)
- to taste cooked vegetables (mixed)
- 1 pinch salt
Suggested Tools
- Knife
- Cutting Board
- 1 Saucepan with preferably glass lid
- Ice Tray
Preparation
Hyperglycemia-friendly Tips | Prediabetes and Diabetes
without carrots and without potatoes, no fats.
For my vegetable broth preparation, I use onion or shallot, celery, and other seasonal vegetables I find in my pantry.
It is also a very useful recycling recipe in the kitchen because it allows you to use outer parts, less tender or not very fresh of vegetables and greens, for example: outer leaves and stalks, slightly wilted leafy greens, outer leaves, stalks, and fennel fronds, parsley stalks.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 while avoiding consuming it.Clean and thoroughly wash the vegetables:
– onion or shallot;
– celery stalks and leaves;
mixed vegetables you have in your pantry, I use:
– Swiss chard or red chard stalks and leaves;
– leek.You can add the vegetables, coarsely chopped or minced according to taste and need.
In a saucepan, pour 400 ml of water and add:
– onion;
– celery;
– Swiss chard or red chard;
– leek;
and a pinch of salt.Cover with a preferably glass lid, bring to a boil, and cook for 10 minutes.
Your quick and light vegetable broth is ready.
It is a clear, fat-free broth, and there is no need to strain it.Use it with its vegetables, whole or blended, or without.
For brothy first courses, to prevent glycemic spikes, cook the pasta separately, rinse it, and add it to the brothy sauce prepared separately; 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 well under running water to remove the released starch.
Add it to the hot broth prepared separately.This way, you reduce the glycemic load of the dish and make it more manageable and lighter, without giving up the comfort of 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 thus composing a balanced meal or single dish that helps to maintain stable blood sugar levels.
Homemade vegetable broth is a natural, healthy, and versatile base ingredient for cooking and seasoning.
It is perfect as a base for many vegetable, legume, but also meat and fish recipes:
– sauces, dressings, and condiments;
– soups, pasta, or risottos;
– couscous, fregola, or paella;
– appetizers, first and second courses;
– soups.
Storage, Tips, and Variations
For a slightly colorful and more flavorful version, add q.b. tomato sauce.
Store the vegetable broth:
– in the fridge for up to 2 days;
– in the freezer for up to 3 months;
in bowls and containers with lids or in ice cube molds.
If you don’t consume the boiled vegetables, set them aside and blend them for the preparation of a vegetable stock or sauce.
FAQ (Questions and Answers)
Hyperglycemia and diabetes, which broth?
The vegetable broth or vegetable stock is fat-free, making it ideal for those following a low-calorie diet and in cases 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, Swiss chard, and leeks, you can also use broccoli and cauliflower, cabbages and savoy cabbages, chicories, fennel, mushrooms, pumpkin.
