Basic Vegetable Stock & Japanese Stock
This is a great base for miso soup, as well as an essential ingredient for impromptu risottos and stews. Basic Vegetable Stock is perfect for adding low fat richness to a stir-fry. And with a pressure cooker, it can be made in no time.
6 kale leaves
2 leeks, white and pale green parts only, sliced in thin rounds
2 onions, cut in chunks
6 cloves garlic
2 carrots, cut in chunks
2 stalks celery, sliced
1 turnip, cut in chunks
1 cup winter squash, cut in chunks and skin removed
Bouquet garni (2 bay leaves, 3 sprigs parsley, 1 sprig thyme)
*4-inch piece kombu (optional)
8-10 cups water
Put all ingredients in a pressure cooker. Bring up to pressure over high heat. Reduce heat to moderately low and cook for 10 minutes. Allow to cool and strain.
If you don't want to use a pressure cooker, you can bring the ingredients to a boil, then lower the heat to simmer, uncovered, for 1/2 hour. Allow to cool and strain.
Store in an airtight container in the refrigerator for up to 5 days, or freeze.
[Serves 8]
Nutrition Per Serving: Calories 20, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 25mg
*Note: Kombu or kelp is a sea vegetable that can be purchased at an Asian market or macrobiotic section of any health food store.
Japanese Stock
This is an exceedingly simple soup stock.
*4-inch piece kombu
5 dried shitake mushrooms
5 cups water
Wipe kombu with a damp cloth. Place all ingredients in a soup pot. Bring to a boil. Remove from heat and let steep for 1/2 hour. Strain and refrigerate for up to 5 days.
[serves 6]
Nutrition Per Serving: Calories 10, Total Fat trace, Saturated Fat trace, Cholesterol 0mg, Sodium 10mg, Potassium 48mg, Total Carbohydrate 2g, Dietary Fiber trace, Calcium 7mg, Vitamin A 2 IU, Folacin 8mcg
*Note: Kombu or kelp is a sea vegetable that can be purchased at an Asian market or macrobiotic section of any health food store.
B-man
