Nourishing your family, one veggie scrap at a time.

I would like to start by thanking my sister for showing me how easy it can be to make delicious and nutritious vegetable broth at home. Making homemade broth is, at its core, creating a rich, flavorful broth by simmering vegetables and aromatics in water. Personally, the biggest benefits of making broth at home are:

• I use my Instant Pot regularly I really liked my crock pot
• I don’t have to buy store broths with lots of sodium
• I use up all of my veggie scraps and feel like I am helping out the planet just a little bit

You can make all kinds of broths. I am going to be focusing on Vegetable broth.

Benefits to making your own Vegetable Broth

1. Health: homemade broths are made with whole ingredients, giving you fabulous vitamins and minerals
2. Waste: by utilizing kitchen scraps, you have less waste to contribute, which overall reduces your environmental footprint
3. Cost: those veggie scraps cost you no extra money! Your vegetable broth is virtually free.

Which ingredients should I choose?

I am going to give you some fabulous information, in the end…

Seriously, I don’t overthink this. I just use whatever is in the freezer and sometimes my broth is a littler richer than other times.

As I am cooking, every vegetable I peel, chop the tops, leaves, stems or bottoms off, or even if it is about to go bad, I simply wash really well and throw in a freezer bag and toss into the freezer.

I usually stay away from potatoes. I do add apple peels, although I never have a lot of them. Last Spring, I boiled some artichokes and I was left with some amazing green water.

I thought, “Hmmm, I wonder if there are any great vitamins or minerals in that water?” So, I took out my veggies in the freezer, put them in the Instant Pot and used that artichoke water for my base liquid. My broth was green that time, but delicious.

What I am trying to convey is that all of my broths taste a little different.

This last batch I made was very “light” tasting. 

I could have given the flavored a boost by adding salt.

How do I make Vegetable Broth?

1. Use an Instant Pot or Crock Pot. They preserve the vitamins and minerals of your veggies better than the stovetop method. I know, what does that say about my artichoke water? Who knows, but it was my “great” idea at the time.

2. Throw all of your veggie scraps into the pot.

3. Add “flavor enhancers” if you want. I usually have some garlic cloves that are getting old and I will throw in a bay leaf or two. You can absolutely add salt and pepper or other seasoning if you would like, I just don’t.

4. Fill your pot with water.

5. If you have an Instant Pot, push the “Broth” button for 35-40 minutes and you are good!

6. Wait for it to cool and prepare for storage.

Why don’t I add salt?

I don’t drink my veggie broth as a beverage. I use my broths as cooking liquids for other foods Iike rice or noodles and in soups or stews. I add salt to those recipes as I am cooking, if needed.

How do I store my Vegetable Broth?

If you are going to use it within five days, you can keep it in the refrigerator. I use my Instant Pot to make the broth, which produces about 11-12 cups of broth, so I freeze mine. You can can it, I learned this through a Google search, so if you like to can, you will need to learn how.

I ordered on Amazon containers for storage.  They are perfect because they each hold about 2.5 cups of broth. They are plastic, which I do not love, however, they are BPA free. They also stack beautifully in the freezer.

After the broth cools, I pour it into the containers, label them, and off to the big freezer they go! When I started thinking about creating this article I thought, “I wonder what kind of nutritional value the vegetables have that I put in the pot…”

This lead to me looking up over 20 vegetables, their benefits and the nutritional value they can add to your broth. Again, I would not overthink it and look for specific vegetables to add to the pot. I just go with whatever I have in my freezer bag from kitchen scraps.

However, it is fun information.

By implementing these strategies, you’ll be able to craft a homemade broth that not only delights your taste buds but also provides a wealth of essential nutrients and health benefits. Give it a try and create your own liquid gold today! These facts are courtesy of ChatGPT.

1. Carrot Tops and Peels

• Nutrients: Vitamin A, beta-carotene, vitamin K, and fiber.
• Benefits: Good for eye health, immune support, and antioxidant properties.

2. Onion Skins

• Nutrients: Quercetin, a powerful antioxidant, as well as vitamin C and fiber.
• Benefits: Anti-inflammatory and antioxidant, may help lower blood pressure and cholesterol.

3. Celery Leaves and Ends

• Nutrients: Vitamin C, vitamin A, vitamin K, and folate.
• Benefits: Hydrating and can support heart health and digestion.

4. Garlic Skins and Cloves

• Nutrients: Sulfur compounds, vitamin C, and manganese.
• Benefits: Antimicrobial, anti-inflammatory, supports immune function, and may aid in reducing cholesterol.

5. Potato Peels

• Nutrients: Potassium, vitamin C, B vitamins, and fiber.
• Benefits: Good for heart health and may help with blood pressure regulation.

6. Leek Tops and Green Parts

• Nutrients: Vitamin C, vitamin K, folate, and manganese.
• Benefits: Supportive for heart health, antioxidant properties, and digestive benefits.

7. Broccoli Stems and Leaves

• Nutrients: Vitamin C, calcium, potassium, and fiber.
• Benefits: Immune-boosting, anti-inflammatory, and supportive for bone health.

8. Parsley Stems

• Nutrients: Vitamin C, vitamin K, iron, and folate.
• Benefits: Antioxidant, may aid in kidney function and overall immune support.

9. Mushroom Stems

• Nutrients: B vitamins, copper, and antioxidants.
• Benefits: Support immune function, help in energy production, and contain anti-inflammatory properties.

10. Bell Pepper Cores and Seeds

• Nutrients: Vitamin C, vitamin A, and fiber.
• Benefits: Immune-boosting, antioxidant, and may support skin health.

11. Beet Greens and Peels

• Nutrients: Iron, vitamin C, potassium, and fiber.
• Benefits: Can help with blood flow, and support heart health and detoxification.

12. Cabbage Outer Leaves

• Nutrients: Vitamin K, vitamin C, and fiber.
• Benefits: Good for digestion and inflammation, supports skin health and immunity.

13. Brussels Sprouts

• Nutrients: Vitamin C, vitamin K, folate, fiber, and antioxidants.
• Benefits: Good for immune health, anti-inflammatory, and may help support cardiovascular health.
• Flavor Note: Brussels sprouts can add a mild bitterness, so use sparingly to keep the flavor balanced.

14. Cauliflower (Stems and Leaves)

• Nutrients: Vitamin C, vitamin K, fiber, and choline.
• Benefits: Supports brain health, immune function, and has anti-inflammatory properties.
• Flavor Note: Cauliflower can add a creamy texture when cooked down, giving the broth a richer mouthfeel without overpowering flavor.

15. Rutabaga Peels and Ends

• Nutrients: Vitamin C, potassium, fiber, and antioxidants.
• Benefits: Good for immune support, heart health, and may help regulate blood pressure.
• Flavor Note: Adds a slightly sweet and earthy flavor, which pairs well in broths.

16. Apple Cores and Peels

• Nutrients: Vitamin C, fiber, and polyphenols.
• Benefits: Antioxidant, may support heart health, and adds a gentle sweetness.
• Flavor Note: Apple scraps add a touch of sweetness and help balance any bitterness in the broth, especially from greens or cruciferous vegetables.

17. Cucumber Peels and Ends

• Nutrients: Vitamin K, potassium, and fiber.
• Benefits: Hydrating, may help with blood pressure, and is anti-inflammatory.
• Flavor Note: Adds a mild, fresh flavor to the broth. It’s best used in small amounts, as too much cucumber can make the broth taste overly “green.”

18. Cilantro Stems

• Nutrients: Vitamin K, vitamin A, vitamin C, and antioxidants.
• Benefits: Supports detoxification, digestive health, and may have antibacterial properties.
• Flavor Note: Cilantro stems add a distinct, fresh flavor, but a small amount goes a long way to avoid overpowering other flavors.

19. Parsley Stems (and Extra Leaves)

• Nutrients: Vitamin C, vitamin K, iron, and folate.
• Benefits: Antioxidant, supports immune health, and may aid in kidney health.
• Flavor Note: Parsley adds a bright, herbal note to the broth and pairs well with many vegetables. It can be used more generously than cilantro.

20. Spinach Stems and Leaves

• Nutrients: Iron, vitamin A, vitamin C, folate, and magnesium.
• Benefits: Supports skin health, immune function, and provides iron for energy.
• Flavor Note: Adds a mild, earthy flavor that blends easily with other ingredients. Spinach also contributes a subtle depth to the broth.

21. Parsnips

• Nutrients:
  • Vitamin C – Supports immune health and acts as an antioxidant.
  • Vitamin K – Important for blood clotting and bone health.
  • Folate (B9) – Essential for cell production and can help reduce the risk of certain birth defects.
  • Potassium – Helps regulate blood pressure, nerve function, and muscle contractions.
  • Fiber – Aids in digestion and can help maintain steady blood sugar levels.
• Health Benefits: Parsnips add a subtle sweetness to broth and provide antioxidant properties, which support immune function and reduce inflammation. They’re also high in fiber, which aids in digestive health and helps create a satisfying, balanced broth.

Tomatoes

• Nutrients:
  • Vitamin C – Supports immune health, skin health, and is a powerful antioxidant.
  • Vitamin A (as beta-carotene) – Promotes good vision, skin health, and immune function.
  • Vitamin K – Important for blood and bone health.
  • Potassium – Assists in balancing fluids in the body, regulating blood pressure, and supporting heart health.
  • Lycopene (an antioxidant) – Known for its anti-inflammatory properties and potential to reduce the risk of certain cancers and heart disease.
• Health Benefits: Tomatoes add umami and richness to the broth and contribute anti-inflammatory and heart-protective benefits due to their high levels of lycopene and antioxidants. They can also support skin health, eye health, and immune function.

And if you are curious, here is what ChatGPT had to say about the value of the vitamins and minerals after cooking.

1. Heat-Sensitive Vitamins

• Vitamin C and some B vitamins (like B6 and folate) are more prone to degradation when exposed to heat and water. The Instant Pot uses high pressure, which can preserve more nutrients than traditional stovetop simmering because of shorter cooking times and a sealed environment.
• How to Maximize Retention: Avoid cooking for much longer than necessary in the Instant Pot. For vegetable broth, 10-15 minutes on high pressure usually captures most of the flavors and nutrients.

2. Water-Soluble Nutrients

• Vitamins like vitamin C and B vitamins are water-soluble, meaning they leach into the cooking liquid rather than staying in the vegetables themselves. This is actually beneficial for broth, as it allows these nutrients to concentrate in the liquid you’ll be consuming.
• Minerals like potassium, calcium, and magnesium are also water-soluble and transfer into the broth, adding to its nutritional value.

3. Fat-Soluble Vitamins

• Vitamin A, D, E, and K (if present in the vegetables) are fat-soluble and relatively stable during cooking. Since they dissolve in fats rather than water, they’re less affected by the heat of the Instant Pot. Adding a small amount of healthy oil (like olive oil) to the broth can help draw these vitamins out, though this isn’t strictly necessary.

4. Antioxidants

• Many antioxidants, like lycopene (from tomatoes) and beta-carotene (from carrots or parsnips), actually become more available for absorption when exposed to heat. Pressure cooking may increase the availability of these nutrients by breaking down the cell walls of the vegetables.

5. Fiber and Protein

• Most of the fiber remains in the vegetable solids, so if you strain out the vegetables, you won’t get much fiber in the broth. However, soluble fiber does leach into the broth, which can help support digestion.

Overall, an Instant Pot makes an efficient and nutrient-friendly way to prepare broth because it seals in steam and pressure, preserving much of the vegetables’ health value. Drinking the broth is a great way to consume the vitamins, minerals, and antioxidants that transfer to the liquid!

Movie Quote:
“Slurp it up like a good boy!”
~Linguini in Ratatouille