Vegetable Stock - Healthier. Happier.

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Vegetable Stock
  • 2 leeks, sliced
  • 125g mushrooms or mushroom trimmings
  • 2 small onions, sliced
  • 2 small carrots, sliced
  • 2 small sticks celery, sliced
  • 2 large ripe tomatoes, chopped
  • 3 sprigs parsley
  • 1 bay leaf, fresh or dried
  • ½ teaspoon grated lemon rind
  • 6 black peppercorns
  • Water

 

Note: Serving quantity of fruit and veg will be zero. There will be some nutrients in the liquid but it’s hard to quantify once solid vegetables are drained

  1. Place all ingredients in a large saucepan and add water to cover.
  2. Bring to the boil and simmer over gentle heat for 2 hours.
  3. Remove from heat and strain into a clean bowl, pressing the vegetables to extract the flavour.
  4. Refrigerate and use as required.
  5. Makes 5 cups or 1.25L.

 

Storage Suggestions

Tip: Stock will keep in the refrigerator for up to 7 days. Freeze in portion sizes ready to use in recipes, eg: ½ cup, 1 cup, 2 cups.

Equipment List

  • Chopping board
  • large knife
  • Large pot

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


510g Quantity per serving Quantity per 100g
Energy 286kJ 56kJ
Protein 4.1g 1g
Fat, total 0.6g 0.1g
— Saturated 0g 0g
Carbohydrate 8.2g 1.6g
— Sugars 8.0g 1.6g
Fibre 6.3g 12g
Sodium 53mg 10mg
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