A vegan bone broth recipe? You’re probably wondering how that’s even possible. There are no vegan bones, of course (and using the bones of a vegan would be cannibalism). But there are vegetables that are super nourishing and good for your health, all without having a casualty on your hands.
One of the main reasons animal bone broth is trendy is for the collagen inherent in bones. Collagen can help reduce inflammation and support healthy hair, skin, nails and joints. But similar to calcium, the body may absorb collagen-enhancing nutrients from plants more easily than those decocted from an animal carcass.
Particularly adept at promoting collagen production are foods including seaweed, celery, soybeans, kale, beets, spinach and olive oil – and they happen to make one delicious vegan ‘bone broth’ recipe. They’re also rich in minerals (like calcium noted above), and phytonutrients that boost immune system health. Unlike animal products, which are highly acidic, a vegetable broth is alkaline and can bring balance to a body that’s too acidic (from likely culprits: coffee, alcohol, meat and sugar).
Adding miso paste to this recipe brings the benefit of a fermented food to the broth, which helps improve digestion, boost immune function, and improve energy.
Wakame is a seaweed revered for its collagen-boosting effects and its high levels of minerals. It can be found in health food stores or online.
Use organic ingredients when possible, particularly with soy products in the recipe.
Vegan Bone Broth Recipe
Makes about 3 quarts
4 tablespoons neutral oil like avocado, grapeseed, or safflower
2 cups celery, finely chopped
1 cup golden beets thinly sliced in strips
Small handful of dried wakame reconstituted in a bowl of water
4 cups mixed of fresh chopped spinach and kale
2 tablespoons tamari or nama shoyu soy sauce
¼ cup organic light miso paste
1/4 cup fresh parsley, roughly chopped
1 bay leaf
12-16 cups of water or veggie broth
*optional: 1/2 chunk of fresh turmeric, finely chopped, 1 cup chopped onion and 1-2 cloves garlic minced.
In a large stock pot, sauté celery in oil over medium-low heat. (If you’re adding turmeric, onion and garlic, add them now as well).
Once celery is tender – about 5 minutes – add bay leaf, beets, water or veggie broth and soy sauce. Increase heat to medium flame and cover the pot.
Drain the excess water off of the wakame and add it to the pot. Bring to a near boil and reduce heat to low, letting broth simmer for about 45 minutes. Add spinach and kale, parsley and miso paste, stirring until miso dissolves.
Strain off vegetables and use broth or serve with veggies for a light soup.
Traditional bone broth is simmered for as long as 24 hours. If that long cooking extraction method speaks to you, these ingredients (except for miso paste) can all go into a slow cooker. Once the broth is ready, add miso paste just before serving.
Find Jill on Twitter @jillettinger
Related on Organic Authority