A Work Horse of a Pantry Item
A basic vegetable broth will help you out in a variety of ways. Use it to thin sauces or as the basis for soups. Use it to cook some low FODMAP, gluten-free pasta for a quick noodle soup in less than 10 minutes!
Many commercially prepared vegetable broths contain onion and/or garlic and some even have artificial or natural flavorings added – all of which we would rather steer clear of.
Learning to Tame the Garlic & Onion
But getting back to the onion and garlic, the thing is that it is hard to make a flavorful veggie broth without them, so you can see that our recipe begins with Garlic-Infused Oil, either homemade or purchased, and then adds a generous amount of both leek and scallion greens.
You can also “make” the oil on the fly as follows: simply place 2 tablespoons of oil in your stockpot and add 2 cloves of whole, peeled garlic. Sauté for a few minutes over medium heat until garlic is soft, remove all the garlic pieces, then proceed with recipe. Your recipe will still be low FODMAP.
Low FODMAP Vegetable Broth
Low FODMAP Vegetable Broth couldn't be easier. Just give yourself time for it to simmer on the stove.
Low FODMAP Serving Size Info: Makes about 4 quarts (3.8 L); serving size up to 1 cup (240 ml); 8 servings
- 2 tablespoons Low FODMAP Garlic-Infused Oil made with olive oil or vegetable oil, or purchased equivalent such as FODY Garlic-Infused Olive Oil
- 1 cup (72 g) chopped leeks, green parts only, divided
- 1 cup (64 g) chopped scallions, green parts only, divided
- 1 large bunch fresh flat leaf parsley roughly chopped
- 6 medium sprigs of fresh thyme
- 1 teaspoon black peppercorns
- 1 large bay leaf
- 3 medium carrots, scrubbed, peel intact, cut into 1-inch (24 mm) pieces
- 2 medium gold or white potatoes, scrubbed and quartered
- 2 medium parsnips, 225 g, scrubbed, ends trimmed and sliced into 1/2-inch (12 mm) rounds
- 1 medium fennel bulb, root end trimmed away, bulb sliced and fronds (the top, feathery leaves) and stems chopped
- 1 medium celery stalk, cut into 1-inch (24 mm) pieces
- 1 tablespoon kosher salt
Add the oil to a 5 to 6 quart (4.7 L to 5.7 L) stockpot and heat over low-medium heat. Add half of the leek and scallion greens (just eyeball it) and sauté, stirring frequently, for a few minutes until softened. Add parsley, thyme, peppercorns, bay leaf, carrots, remaining leek and scallion greens, potatoes, parsnips, fennel, celery and salt to the pot.
Add enough cold water to cover the vegetables by about 2-inches (5 cm). Cover pot and bring to a simmer over medium heat; adjust heat and cook at a gentle simmer for 1 hour. Skim off any froth that rises to the top during the first half hour. Check occasionally and add water if necessary to keep all solid ingredients just submerged. Taste for flavor. If the broth seems weak, keep simmering for a while. You might also want to adjust salt level.
Strain into a clean pot or storage container(s) and discard solids. Allow broth to cool to room temperature, then refrigerate overnight. Skim all of the fat off of the surface, if desired. Divide the broth into airtight containers in small portions for ease of use. We like to make 1 cup (240 ml) and 2 cup (480 ml) amounts in particular and either refrigerate up to a 3 days or freeze for up to 6 months. You can also freeze the broth in ice cube trays, then pop out the cubes once frozen and freeze in heavy plastic zipper top bags.
- If you are not vegan and want to try an extra ingredient that adds tons of flavor, add a big hunk of parmesan cheese rind with the rest of the ingredients during simmering. It adds flavor as well as a little body.
If You Can Tolerate
- If you have passed the Onion Fructan Challenge, feel free to use a white or yellow onion or two (to your tolerance) in lieu of the leeks and scallions, and it may be left in during simmering.
- If you have passed the Garlic Fructan Challenge, feel free to use minced garlic (to your tolerance), added at the beginning and sautéed, and it may be left in during simmering.
- If you have passed the mannitol Challenge consider adding up to 3 stalks of celery. It adds such a wonderful flavor to soup bases.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.