Vegetable Broth or Stock

A very simple way to boost the health benefits (not to mention the flavor) of your soup, while saving money is to stash your veggie scraps and make your own vegetable broth! Keep a gallon size freezer bag or large glass jar in your fridge or freezer and place your vegetable scraps in it throughout the week.  Some examples of scraps great for broths:

onion and garlic tops, bottoms and skins

kale, swiss chard and other green stalks

ends of celery (just a little)

apples and pears

tomato tops and bottoms

parsley stems

spinach stems

lettuce stems

pea pods

zucchini tops

carrot tops and peelings

pepper tops and seeds

potato peelings

pumpkin/winter squash peelings

prunes (adding a few gives the stock a rich, almost meaty flavor)

When you are ready to make your broth, fill a large stockpot with double the amount of water as the amount of scraps you’ll be adding. Cabbage family vegetables and celery have strong flavors, so use sparingly. Eggplant will make it bitter, and avoid citrus rinds and banana peels. Heat to boil and then simmer 1-6 hours, adding water if needed and your favorite herbs, if desired.   Let cool and then strain out veggie pieces with a colander or cheesecloth.  Save broth in the fridge or freezer for future use or use immediately to make your favorite soup. It is also possible to can your homemade stock, as long as you use a pressure canner. 

Hearty Spinach and Chickpea Soup

This simple soup is best made with homemade vegetable broth. It lends a richness to the soup that you just can't get with store bought broth. This works as a complete meal, and freezes well. 

2 cups uncooked brown rice

1 tablespoon olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

8 ounces (4 cups) fresh mushrooms, thinly sliced

6 cups chicken or vegetable broth

1/2 teaspoon dried rosemary, crumbled

1-2 cups  or 1 can (15 ounces) chickpeas, drained and rinsed

1 bag (5 ounce) baby spinach leaves

Coarse salt and ground pepper, to taste

1.     In a large saucepan, bring 4 cups of water to a rapid boil. Stir in brown rice and return to a boil; reduce heat to a simmer and cover. Cook, without lifting lid, for 30 minutes.

2.     Meanwhile, in a large saucepan or Dutch oven, heat oil over medium heat. Add onion and cook, stirring frequently, until tender, about 5 minutes. Add garlic and mushrooms and cook, stirring occasionally, until mushrooms are tender, about 5 minutes. Add broth and rosemary; bring to a boil. Cover and remove from heat.

3.     Check rice after 30 minutes; if it's not yet tender, cover and continue cooking, up to 10 more minutes. Stir 2 cups cooked rice and chickpeas into the broth; return to a boil. Reduce to a simmer, cover, and continue cooking for 5 more minutes to allow flavors to blend.

4.     Stir in spinach and cook, uncovered, until just wilted, about 1 minute. Season with salt and pepper. Freeze in plastic containers when fully cooled. When defrosting and serving, garnish with grated Parmesan cheese. Makes 4 servings.