Today we prepare a quick and light vegetable broth:
– quick vegetable broth
takes just 10 minutes to cook;
– light vegetable broth without carrots and without potatoes
without carrots [cooking raises their glycemic index] and without potatoes [characterized by a significant amount of starch] with the seasonal vegetables you have in your pantry.
Let’s see how it’s prepared!
- Difficulty: Easy
- Cost: Affordable
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 13.5 oz 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
Advice for 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 find in my pantry.
It is also a very useful recycling recipe in the kitchen as it allows the use of outer, less tender, or slightly wilted parts of vegetables and greens such as: outer leaves and stems, slightly wilted leaves or leaf lettuce, outer leaves, stems and fennel fronds, parsley stems.About carrots
Cooking modifies the glycemic index of the carrot: raw food GI 30, cooked food GI 85.
You can add it for flavor without consuming it.Clean and wash the vegetables thoroughly:
– onion or shallot;
– celery stalks and leaves;
mixed vegetables you have in your pantry, I:
– Swiss chard or red chard stalks and leaves;
– leek.You can add vegetables cut into chunks or chopped according to taste and need.
In a saucepan, pour 13.5 oz of water and add:
– onion;
– celery;
– Swiss chard or red chard;
– leek;
and a pinch of salt.Cover with a 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, no need to strain.To be used with or without its vegetables, whole or blended.
In case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, 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 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, making it more manageable and lighter, without giving up the comfort of pasta in broth.
The pasta in vegetable broth is a carbohydrate-rich first course, easy to balance by adding a protein source and vegetables, thus composing a balanced meal or single dish that helps to keep blood sugar stable.
Homemade vegetable broth is a natural, healthy, and versatile base ingredient for cooking and flavoring.
It’s perfect as a base for many recipes with vegetables, legumes, but also with meat and fish:
– sauces, gravies, and dressings;
– soups, pasta or risotto;
– couscous, fregola or paella;
– appetizers, first and second courses;
– soups.
Storage, Tips, and Variations
For a slightly colored and more flavorful version, add to taste 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 a lid or in ice cube trays.
If you do not 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 soup is fat-free, making it ideal for those on 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 in addition to onion or shallot, celery, chard, and leeks, also broccoli and cauliflower, cabbages and savoy cabbage, chicories, fennel, mushrooms, pumpkin.
