basic vegetable stock (vegan, sodium free, soy free)

Besides creating healthy yummy recipes, there are two things I love to do that go along with creating healthy yummy recipes: finding ways to save money and reducing waste.

This basic vegetable stock manages all three.

How? Glad you asked.

The genius of this vegetable stock is it’s simplicity…just save your scraps of onion, garlic, carrot, celery and wilted bits of fresh herbs, freeze them, then turn them into a flavorful stock. No hard and fast recipe needed, but here are a few helpful tips:

  • A higher ratio of onions and garlic will produce a more savory stock; carrots and celery one with a sweeter overtone.
  • It’s possible to include members from the brassica family (e.g. kale stems, cauliflower, broccoli, cabbage, etc.) but I personally don’t recommend it since they carry strong, and sometimes, bitter, flavors.
  • To keep your sodium levels in check, I prefer leaving out the salt in the stock. However, I would add freshly ground pepper or a up to a teaspoon of whole peppercorns. A few pinches of turmeric also works.
  • When you’re first getting in the habit of doing this, leave a designated veggie scrap container on your counter or even write yourself a reminder…there have been countless times when I meant to save my scraps only to toss them in the garbage out of forgetfulness.
  • I store my scraps in a designated bag (I reuse cereal box liners for this!) in our freezer and pull them out when I have enough for a large pot.
  • I usually freeze my stock in mason jars, but if you like sauteing with veggie stock (a much better option than oil…although I just use plain water), use an ice cube tray to produce convenient small portions.

 

There you have it…in one large stock pot, you have a flavorful base for soups and stews, get a bigger bang for your buck by using food parts normally pitched directly in the garbage, save money on buying pre-made stock and spare the landfill more container garbage. It kind of feels like being a superhero. But with an apron instead of a cape.

Last thing…in case you’re wondering if I do this all the time? No. Right now I try for once a month because sometimes life is just too busy or I don’t have enough scraps saved to make the stock needed in a recipe. For me, it’s about doing the best that I can…and keeping an emergency container of store bought sodium-free stock in my pantry for all those other times,

Print
Penny-saving Basic Vegetable Stock
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 

A simple stock to flavor your recipes and get extra mileage out of your vegetable scraps.

Ingredients
  • onion scraps
  • garlic scraps
  • celery scraps
  • carrot scraps
  • wilted herbs
  • peppercorns or freshly ground pepper
  • 2-3 pinches turmeric (optional)
Instructions
  1. Collect enough vegetable scraps to fill at least one half of a large stock pot. Fill the pot with water up to about 2-3 inches below the pot rim. Add pepper corns and turmeric, if using. Bring to a boil, then reduce heat and simmer for 35-45 minutes or until all the vegetables are very tender.

  2. Place a vegetable colander over a second large pot or stock pot and carefully pour the cooked vegetable stock into the colander, making sure the stock is collecting in the pot below (and not running down the sides - it happens!).

  3. Either use immediately in a recipe or let cool completely before transferring into mason jars, ice cube trays or other storage containers.

  4. Freeze and use within 2-3 months.

 

 

 

minestrone soup with sesame parmesan (vegan, dairy free, soy free)

(This post contains affiliate links which helps fund this blog but at no cost to you.)

With fall officially peeking around the corner and an early chill in the air – at least around here – I’m starting to crave  warm, comforting foods. Especially big pots of them for plenty of leftovers which matches with our busier back-to-school schedule. Like this minestrone soup.

I first came across this minestrone soup recipe in this cook book while I was trying to find more veggie-based recipes but before I went all in with a plant-based diet. It’s been a favorite of mine ever since.

One of the things I love about it is the subtle addition of zucchini. This is key when your garden produces monster-sized ones because you forgot to pick it (ahem). And when you are more of a zucchini liker than zucchini lovers. And in case you didn’t catch it, here’s a zucchini recipe I shared last week. The other thing I love is the use of rosemary – an herb I thought was a strange addition at first, but it definitely makes this soup sing.

 

I’ll warn you that although this minestrone soup is more labor intensive than many of my other soup recipes (like this one and this one), it’s completely worth it because of the quantity it makes and how well it freezes. If you have children who are able to handle a knife, have them help you with the chopping. Even a young child could help break the frozen green beans or help with the lettuce spinner for the spinach.

The original recipe called for using parmesan cheese. Since this wouldn’t fly for a vegan recipe, I whipped up some sesame seed parmesan which can be sprinkled on or stirred in (which also happens to boost the calcium and protein as well!). For those of you watching your fat intake (especially due to heart disease), you’ll be happy to know the soup is made without any oil and you can skip adding the parmesan altogether.

 

 

 

This soup tastes even better the second day because the flavors are able to develop. If it works, plan ahead and make it the day before you actually plan to eat it!

 

Print
Minestrone Soup with Sesame Seed Parmesan
Prep Time
30 mins
Cook Time
1 hrs
Total Time
1 hrs 30 mins
 

This soup is chock full of vegetables and herbs and tastes even better the second day after it's been made. The sesame seed parm is a nod to the traditional recipe and boosts the calcium and plant-protein and is just plain fun to sprinkle on.

Course: Main Course, Soup
Author: Andrea Anderson
Ingredients
For the soup
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 cups coarsely chopped carrots
  • 4 stalks celery, coarsely chopped
  • 2 cups finely diced tomatoes (or 1-14 oz can diced tomatoes
  • 4.5 cups water
  • 2 small zucchini, shredded
  • 1 cup green beans in 1" lengths
  • 2 medium potatoes, diced
  • 3 cups coarsely chopped spinach
  • 2 cups beans (white or kidney)
  • 1-2 tsp salt
  • 2 tsp freshly chopped basil
  • 1 tsp oregano
  • 2 tsp crumbled rosemary
  • freshly ground pepper
For the sesame parm
  • 1/2 cup sesame seeds
  • 4 tsp nutritional yeast
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/2 tsp olive oil
Instructions
For the soup:
  1. Add the onion and garlic along with 1" water to a large stock pot over medium-high heat. Cook until the onion is translucent, then add in the carrots, celery and tomatoes. Cook another 1-2 minutes. Add all remaining soup ingredients, bring to a boil, then reduce heat to low. Simmer for 45-minutes to 1 hour or until the potatoes are tender. Adjust seasonings as needed.

For the sesame parm:
  1. Add all ingredients to a food processor or high speed blender and mix until thoroughly combined and the sesame seeds are crumbly and look like parmesan cheese. Can be stored in an air-tight jar in the fridge for 1-2 weeks.

Recipe Notes

Recipe Notes:

I prefer this soup with the vegetables (especially the tomatoes and zucchini) finely chopped - or in the case of the zucchini, shredded. This especially helps when serving it to children who tend to be suspicious of large chunks of vegetables - or adults who feel the same way. 😉

 

 

 

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  •  Click here for my favorite mini food processor
  • I get both my nutritional yeast and sesame seeds in bulk at Whole Foods, but you also can find them here and here.

 

 

throw back thursday go to snack // ants on a log

ants on a log
ants on a log = celery + peanut butter + raisins

Grow up in North America and peanut butter is almost synonymous with childhood. Except, perhaps, if you are severely allergic to it.

Perhaps it is not surprising then that one of the snack I fondly remember my mum making for us as children is the classically simple, “Ants on a Log.” The genius of combining these three ingredients harkens back to the 1950s (I couldn’t help looking up its history) and I am forever grateful.

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my two youngest at the beach in 2013 (because it’s fun to look back at the little years)

As I shared here, my husband looked forward to coaching little league from the time our children were babies. Me? I looked forward to the day they were p.b. + celery ready so I could make them this snack.

And whether it’s because of its name or portability, it’s also one of my favorite foods to pack for a picnic.

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My two oldest when they were little circa summer 2006. Though they weren’t eating ants on a log here, we were enjoying a picnic in Stratford, ON

I recommend using organic celery since conventional celery is on the Environmental Working Group’s Dirty Dozen list and spreading it with all natural, no sugar added peanut butter (the raisins add a natural sweetness).

So tell me, what is your favorite snack from childhood? Do you still eat it today? What are your favorite plant-based foods to pack on a picnic?

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