Here’s a quick recipe so you don’t have to think. Generally speaking if you don’t have any single ingredient listed you are still going to be ok. I also find making stock therapeutic and helps me clean the fridge. I put in anything that’s older in my stock. Be careful though, try to keep equal quantities to keep the flavor balanced.
I typically use my Instant pot but you can get the same results by just simmering it on the stove for 3-4 hours instead.
[FODMAP] Vegetable Stock
Here’s a great recipe for making veggie talk for when you need to feed a vegetatian, or you don’t have any bones to make stalk.
Servings: 4 people
Calories: 65kcal
Ingredients
- 1 whole carrot
- 1 whole parsnip
- 6 sprigs parsley
- 3 whole Leeks only the dark green leaves see photo
- 1 bunch Green leaves from green onion (no white, light green) see photo
- 1 tbsp infused garlic oil
- 1 tbsp infused onion oil
- 1 whole bok choy
- 1 whole bay leaf
- 5 grinds salt
- 5 grinds pepper
Instructions
Using only the greens – IMPORTANT
- To be low FODMAP you can only use the green part of the leek
- I’m paranoid so I also do not use the internal white of the leeks
- You also need to maek sure you only use the green part of the green onion
Cooking instructions:
- Cut everything into 2 inch pieces. Add anything from the fridge that you want to use up. (Don’t over power the stock try and add everything in equal portions.)
- Toss in an Instant Pot
- Fill with water to just below the Max line.
- Push the “stock button” or on high for 1 hour. Whatever you Prefer.
- when it’s naturally release (or 20mins whichever comes first)Place a large bowl in the sink and place two knives on top of it.
- Place calendar with paper towel on top of the knives.
- Pour contents of slow cooker into the calendar
- Use for stock now, or reduce by 1/2 to intensify the flavour. (I always reduce the volume by half as I prefer a stronger stalk.)
- Taste stalk, add salt to taste.
Nutrition
Sodium: 257mg | Calcium: 5mg | Vitamin C: 1mg | Vitamin A: 5IU | Sugar: 3g | Potassium: 189mg | Cholesterol: 5mg | Calories: 65kcal | Saturated Fat: 1g | Fat: 2g | Protein: 5g | Carbohydrates: 6g | Iron: 1mg
Thank you for the instruction! I have heard of saving veggie scraps to make stock but was skeptical. I took your advice of freezing the scraps of leeks, carrots, tops, parsnips, mushroom stems, etc., all of which would have gone directly into the compost. I did add a whole onion, some garlic cloves, and fresh parsley and thyme. Oh my goodness! It is the most delicious broth. Good enough on its own. I used it in a simpler version of your quinoa risotto. So good. I’m now a scrap stock believer!