Mediterranean Vegetable Broth
Fennel, celery, and basil give an intense taste and provide substances that are good for the whole body. Fennel and basil have a soothing effect on the stomach, while the essential oils in celery help with stomach problems.
You can make a particularly light starter for a menu with this broth: Add some finely chopped and blanched vegetables such as fennel, carrots, and tomato. This not only looks good, but also provides additional nutrients and fibre.
(Percentage of daily recommendation)
|Calorie||17 kcal||(1 %)|
|Protein||0 g||(0 %)|
|Fat||2 g||(2 %)|
|Carbohydrates||0 g||(0 %)|
|Sugar added||0 g||(0 %)|
|Roughage||0 g||(0 %)|
|Vitamin A||0 mg||(0 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||0.5 mg||(4 %)|
|Vitamin B₁||0 mg||(0 %)|
|Vitamin B₂||0 mg||(0 %)|
|Niacin||0.1 mg||(1 %)|
|Vitamin B₆||0 mg||(0 %)|
|Folate||3 μg||(1 %)|
|Pantothenic acid||0 mg||(0 %)|
|Biotin||0.3 μg||(1 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||3 mg||(3 %)|
|Potassium||27 mg||(1 %)|
|Calcium||8 mg||(1 %)|
|Magnesium||2 mg||(1 %)|
|Iron||0.2 mg||(1 %)|
|Iodine||1 μg||(1 %)|
|Zinc||0 mg||(0 %)|
|Saturated fatty acids||0.2 g|
|Uric acid||3 mg|
- 2 carrots (each about 100 grams)
- 2 Fennel bulb (about 250 grams)
- 4 stalks Celery (each about 75 grams)
- 6 tomatoes (about 80 grams)
- 3 red onions (each about 50 grams)
- 2 garlic cloves
- 2 Tbsps olive oil
- 3 sprigs Basil
- 8 black peppercorns
- 1 pinch Saffron
- 3 bay leaves
Rinse carrots, celery and fennel. Remove strings from celery if desired. Coarsely chop vegetables. Rinse tomatoes and coarsely chop.
Without peeling, halve onions. Peel and crush the garlic with the flat side of a chef's knife.
Heat olive oil in a large pot. Sauté fennel, carrots, celery, tomatoes, onions and garlic over low heat, stirring frequently, until softened, 8 to 10 minutes.
Add 4 liters (approximately 4 quarts) of water and bring to a boil.
Skim off any foam from surface of broth as necessary.
Rinse basil and shake dry. Add to pot, along with peppercorns, saffron and bay leaves. Cover and cook over medium heat until broth is flavorful, about 1 hour.
Strain broth through a fine sieve into another pot. Cook over high heat until liquid has reduced to about 1200 ml (approximately 5 cups). Use immediately, or let cool, refrigerate in an airtight container and use within 3 days.
To freeze: Using a funnel, pour the cooled broth into freezer bags, seal tightly and freeze. Use within 6 months.
Tip: To preserve the broth for longer, you will need to use a pressure canner and process jars according to manufacturer's instructions, or visit http://nchfp.uga.edu/.