Vegetable stock

This vegetable stock can be used in any recipe that needs some extra flavour.

The vegetable stock will keep in the refrigerator, covered, for up to 5 days. It can also be stored in 1/2 litre containers in the freezer and frozen for about one month.

Nutrition rundown

• 60.8 calories per cup and low energy density, ideal as a clean, light cooking base
• 4.5 g total fat (5.8% daily value), predominantly heart-healthy monounsaturated fats from extra virgin olive oil
• 0.6 g saturated fat (3.0% DV) which is low level, supportive of cardiovascular health
• It is completely cholesterol-free
• Naturally low sodium with no added salt, supports healthy blood pressure
• 1.2 g dietary fibre (4.3% daily value), gentle digestive support even when strained
• Strong vitamin C (25–30% daily value) antioxidant support from capsicum and tomatoes, supports immune defence and collagen production
• Vitamin A / Beta-carotene (10–12% daily value) – supports vision, skin integrity and immune function
• Vitamin K (10–15% daily value) supports bone strength and healthy blood clotting
• Folate (6–9% daily value) essential for cellular repair and DNA synthesis
• Potassium (4–6% daily value) assists electrolyte balance and blood pressure regulation
• Magnesium (4–5% daily value) supports muscle and nerve function
• Iron (3–4% daily value) a plant-based contribution for oxygen transport
• Contains lycopene (tomatoes) for cardiovascular support
• Contains quercetin (red onions) with natural anti-inflammatory propertiesContains capsanthin (red capsicum) – antioxidant activity
• Rich in polyphenols (olive oil, basil, thyme, bay leaves) to help reduce oxidative stress
• Hydrating (250 ml fluid per serving) and suitable for vegetarian and vegan diets
• A nutrient-dense, antioxidant-rich, low-sodium foundation for therapeutic soups, stews and whole-food cooking

Ingredients

• 2 red (Spanish) onions, halved
• 3 carrots, coarsely chopped
• 3 large tomatoes, coarsely chopped
• 1 large red capsicum, coarsely chopped
• 1 large green capsicum, coarsely chopped
• 2 Tbsp extra virgin, cold pressed olive oil
• 3 mushrooms, coarsely chopped
• 3 fresh (or dried) bay leaves
• 6 sprigs thyme
• Handful fresh basil leaves
• 3 black peppercorns
• 12 cups water

Method

1. Combine tomatoes, carrots, tomatoes and capsicum in a large roasting pan and cover with the olive oil.
2. Roast the vegetables at 200°C (400°F) for about 30 minutes, or until the vegetables just start to go a golden brown.
3. Transfer the vegetables to a large pot.
4. Add all the rest of the ingredients and cover with 3 litres (12 cups) of water.
5. Bring the stock to the boil over medium heat, skimming the scum as it arises to the surface.
6. When the stock has reached the boil, reduce the heat and simmer, uncovered for about 2 hours.
7. Cool the stock a little.
8. Put a muslin cloth over a large strainer which is over a large pot and strain the stock, discarding the solids (they can be eaten if desired).
9. Cool the stock and refridgerate it covered until it is ready to be used.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.