Benefits and How to Prepare a Vegan Bone Broth

“vegan bone broth? How is this possible? How can there be a vegetarian bone broth? I thought vegans don’t take animal products?”

I know these questions and many more are running through your mind right now as you read the word “Vegan bone broth”. Don’t worry, I will explain this concept to you in detail.

This post contains everything you should know about vegan bone broth.

You may also be asking, “what’s the hype behind broth? Why is everyone talking of broth?”

Well, the broth is nutrient-dense and it is also highly and easily absorbed by the body.

This means that your body will easily absorb all of the nutrients in this nutritious drink that protect your vital organs, tissues, teeth, and bones.

What Is Vegan Bone Broth?

Before I go on to explain vegan bone broth, let’s see something quick about the general bone broth.

Bone broth has gained a lot of attention in recent years due to its rich nutritional profile.

For instance, gelatin is an amino acid by-product present in bone broth that gives a lot of benefits to the body like boosting the production of collagen and supporting bone health.

Now, this is where vegan bone broth comes in. We know that there is no vegan substitute for gelatin, however, there is a way you can make a similar mineral-rich vegan or plant-based broth to give you the benefits of gelatin.

What Are The Benefits Of Vegan Bone Broth?

The only difference between bone broth and vegetable broth is the presence of collagen and this is where vegan bone broth comes in to give vegans a veggie replacement for collagen.

Your body cannot even digest collagen whole. So you have to eat varieties of fruits and veggies that will provide your body with the right building blocks it needs to naturally create its own collagen, when and if it needs it.

Plants offer richer sources of collagen-building blocks and also provide other nutrients not found in meat or bone/broth.

Below are some of the health benefits of vegan bone broth.

1. Heals the stomach lining

Vegan bone broth can heal your gut and stomach lining. Great plant-based sources of gelatin are fermented plant foods and herbs such as seaweeds, turmeric, aloe vera, seeds, and nuts containing healthy fats, etc.

If you want to heal your stomach lining, know that gelatin is not the only option and there are plant-based alternatives.

2. A rich source of vitamins and minerals

All minerals found in bone broth can be found in vegetable broth also. Vitamins and other goodness like phytochemicals and antioxidants are also found easily in plants.

3. Boosts weight loss

Vegan bone broth aids in faster weight loss than broth made with animal products. You will get amazing results even down to your last wrinkles. It will leave your skin feeling smooth.

If you take vegan bone broth for 21 days, you will be slimmer, look younger, and feel more energetic. These low-calorie soup recipes will satisfy your hunger, keep you filling full for a long time, and prevent you from cheating on your diet.

4. Boosts sleep

Vegan bone broth contains some amino acids that will help you sleep better.

5. Anti-inflammation and knee pain

An amino acid called glycine which is found in vegan broth help reduce inflammation. It also reduces your risks of degenerative diseases like cancer.

The gelatin and other compounds in vegan bone broth can ease knee pain and even help with symptoms of osteoarthritis.

Foods to include to protect your joints are dark leafy greens, orange vegetables, seeds and nuts, and berries.

6. Relieves stomach problems

Glutamine, an amino acid present in vegan bone broth can relieve stomach disorders like irritable bowel syndrome and others.

7. Improved digestion

Vegan bone broth is rich in fiber and a high-fiber diet helps in relieving indigestion and stomach troubles.

It increases the functionality of your gut and promotes a healthy digestive tract and immune system.

Foods you can include in your vegan bone broth to heal digestive disturbances are raspberries, chia seeds, oats, lentils, artichokes, and avocados.

You can also add probiotics like miso, sauerkraut, and Kombucha.

8. Gives you healthier skin, nails, and hair

Vegan bone broth will protect your skin, hair, and nails from damages. It will restore your collagen and help you live healthiest.

What Are The Substitute For Meat And Bones?

• Eggs (Vegetarians that don’t eat animals but eat their products can add eggs to their broth).
• Beans and lentils
• Mushrooms
• Protein mixes which are high-quality vegetarian protein mixes like pea protein or hemp protein.
• Dark green leafy vegetables
• Edamame
• Tempeh
• Natto
• Full-fat pasture raised kefir and yoghurt
• Seaweeds
• Olive oil
• Avoid “frankenfoods” like chicken wings, soy milk, tofu hot dogs, and other related foods. They are loaded with unhealthy ingredients.

How To Make Vegan Bone Broth

There are many versions or recipes of vegan bone broth, I will be giving you the common ones.

1. Vegan broth using frozen vegetables

Ingredients

• Mushrooms stems (a rich source of antioxidants and selenium)
• Parsley stems (rich source of iron and vitamin K for blood production and bone health respectively)
• Potato skins (rich source of potassium)
• Carrot shavings (rich source of vitamin A)
• Water
• Half tablespoon of sea salt
• 2-inch piece of kombu (edible seaweed and a rich source of potassium, calcium, folate, and iodine)

Procedure

Put all your ingredients in a slow cooker (about a quart of ingredients), add 2 quarts of water.

Add your sea salt and kombu. Heat your veggies using high heat until it boils, then reduce to low heat and cook until the vegetables are very soft. This should take 2 to 3 hours.

When it’s done, strain your vegan broth through a colander and refrigerate the liquid. You can discard the vegetables.

Every day, heat and take one cup of vegan broth like you take your herbal teas. You can also take it after your physical exercises.

Or if you are hungry and looking for something super nourishing to take, you can sip a cup of your vegan broth.

2. Easy vegan bone broth

Ingredients

• Juice of half lemon
• 2 tablespoons of nutritional yeast
• 1/8 teaspoon of sea salt
• 1 teaspoon of any adaptogen herb powder of your choice (examples are ginger, ashwangandha, etc.)
• 4 cups of water
• 1 clove of garlic, minced
• 1 tablespoon of raw white miso

Procedure

Add your lemon juice, nutritional yeast, sea salt, and adaptogen herb powder to a blender. Heat water until it is about to boil, then allow it to cool slightly. Add this water to your blender.

Blend this mixture using high speed for several seconds until it is well combined and you have a smooth consistency.

Allow the broth to cool slightly, then add your garlic and white miso to the blender. Blend again on high speed for a few more seconds until the miso and garlic are well combined into the mixture.

You can pour it into your mug and enjoy or you refrigerate and take it when needed.

3. A pho recipe for vegan bone broth

This vegetarian bone broth alternative is also made without bones but it has all the collagen-boosting benefits of bone broth.

This recipe also includes a meatless pho as its base.

Ingredients for vegetarian bone broth

• 2 cups of fresh green leafy vegetables like collards, kale, and their chopped stems if you like the stems
• 1 bunch of carrots with their tops
• 4 celery stalks, chop roughly
• 1 medium sized sweet potato, wash well and cut it into thick slices
• 1 large fennel bulb, cut it into half
• 1 or 2 medium-sized onions, halved
• 1 large leek root, rinse well, cut lengthwise and trim the ends
• 6 to 8 shiitake mushrooms, slice them or use a small package if you are using dried ones
• 2 inches of fresh ginger roots, peel them and cut into thick slices
• 2 inches of fresh turmeric roots, peel and cut into thick slices. You can also use 2 teaspoons of ground turmeric if you don’t have access to the fresh ones.
• 5 to 6 cloves of garlic
• 2 bay leaves
• 3 tablespoons of Wakame
• 3 tablespoons of coconut aminos
• 12 to 16 cups of filtered water
• Herbs and spices (optional)

Ingredients for vegetarian pho

• Vegetarian pho
• 2 quarts of vegetarian pho broth
• 2 tablespoons of tamari or liquid aminos
• 2 cinnamon sticks
• 1 teaspoon of whole cloves
• 2 star anise
• 2 teaspoons of coriander berries
• 1 teaspoon of whole fennel seeds
• 4 inch piece of fresh ginger, peel and chop roughly
• Sea salt

Ingredients for vegetarian pho serving

• Sriracha
• Hoisin sauce
• Thai bird chillies fresh (either dried or frozen)
• 2 limes, cut them into quarters
• Fresh cilantro, basil, and mint for garnish
• 1 bunch scallions, slice thinly and use the green and white parts
• 1 cup of bean sprouts, wash well
• 1 cup of shredded carrots
• 1 medium bok choy, trim and slice it thinly
• 8 ounces of shiitake mushrooms, cut into thick strips
• 8 ounces of dried brown or white rice noodles, cut into any width of your choice

Procedure for vegan bone broth

Wash and rinse all your vegetables well, and then you slice and chop them.

Put the chopped veggies in a large slow cooker or stockpot, add your garlic cloves, turmeric, ginger, Wakame, bay leaves, coconut aminos, and any other herbs and spices you want. Cover these ingredients with water.

Bring it to a boil then reduce the heat to a simmer if you are using a stove and a stockpot. Cover the pot and let it cook for 2 to 3 hours.

If you are using a slow cooker, cover with the lid and turn it to HIGH and let it cook for 6 to 8 hours or overnight.

Remove the solids from the pot or slow cooker using a slotted spoon. Put a large fine-mesh strainer over another pot or a big bowl and strain your broth.

If you are not using your broth immediately, transfer them into jars or airtight containers and allow them cool before placing them in the fridge or freezer.

Broth can stay up to 3 to 5 days in the fridge and up to several months in the freezer.

You can adjust the salt content according to your taste since it has very little salt.

Procedure for vegetarian pho

Put your vegetable broth and tamari in a pot and bring to a simmer. Prepare a spice packet by putting spices in several layers of cheesecloth, then tie it with kitchen twine and place it in the simmering broth.

Let it simmer for at least 15 to 20 minutes or longer. Make sure the aromatic flavor infuses into the broth. Then you remove the spice packet and throw it away.

While the pho is on heat, cook the rice noodles according to the instructions on the package and rinse well under cold water.

Set it aside until you are ready to assemble.

To assemble the pho, get several shallow wide bowls ready if you are not the only one eating. You can get 4 because this recipe serves 4 people.

Divide the noodles between the bowls and top with thinly sliced mushrooms, carrots, and bok choy.

Spoon the hot broth over the top and top each with bean sprouts, lime wedges, fresh herbs, Thai bird chiles, and a handful of scallions.

Your meal is ready. Serve it along with shallow dishes of hoisin and sriracha on the side. Add chopsticks and broth spoons.

4. Gut-healing vegan bone broth

Ingredients

• 12 cups of 2 ¾ liters of filtered water
• 1 tablespoon of extra-virgin olive oil or coconut oil
• 1 red onion, quartered (include the skin)
• 1 garlic bulb, smashed
• 1 chilli pepper, chop roughly and include the seeds
• 1 thumb sized piece of ginger, chop roughly and include the skin
• 1 cup of greens, like spinach or kale
• 3 to 4 cups of mixed chopped veggies and peelings like carrot peelings, celery, leeks, fresh mushrooms, and red cabbage.
• Half cup of dried shiitake mushrooms
• 30 grams of dried Wakame seaweed
• 1 tablespoon of peppercorns
• 1 to 2 tablespoons of ground turmeric (use less if you want a milder taste)
• 1 tablespoon of coconut aminos (It can be salty, so taste your broth before adding additional salt)
• A handful of fresh coriander or any other herb of your choice
• ¼ cup of nutritional yeast flakes. This is optional and it gives your broth extra flavor and vitamins

Procedure

Combine all these ingredients in a large pot and bring to a boil. Then you let it simmer with the lid on for about an hour.

Once everything has cooked, strain the liquid into a large bowl. You can store it in the refrigerator or serve it immediately with some fresh herbs as decorations.

5. Collagen-boosting vegan bone broth

Ingredients

• 2 sweet potatoes
• 3 stalks of celery, finely chopped
• 1 red bell pepper
• 1/3 block tofu, cubed
• 2 tablespoons (divided) olive oil
• ½ cup pinto beans (canned or freshly cooked)
• 1 small avocado, cubed
• 3 large leaves of purple cabbage, shredded

Ingredients for the sauce

• 1/3 cup of water
• 3 tablespoons of tahini
• 1 tablespoon of miso paste
• The juice of one lemon
• 1 tablespoon of nutritional yeast
• 1 clove of garlic
• A handful of raw cashews

Procedure

Preheat your oven to 400⁰F. Wrap your sweet potatoes in foil and bake them for 50 minutes or until they are soft and you can puncture them easily with a fork.

While your sweet potatoes are cooking, prepare your vegetables and tofu. Heat 1 tablespoon of olive oil over medium heat.

Sauté the cubes of tofu and stir them occasionally for about 10 minutes or until their edges turn light brown.

Add salt to taste and remove from heat. Then add a tablespoon of olive oil to the pan and reduce the heat to low-medium.

Sauté your carrot, celery, beans, and red bell pepper for 5 to 10 minutes. Do a very light sauté to reduce nutrient loss. Add salt and pepper to taste.

Blend all the sauté ingredients in a blender using high speed. Remove the finished potatoes from the oven and scoop the flesh out carefully.

Spread it on a plate and top it with the cooked vegetables, avocado, tofu, and raw shredded cabbage.

Dress your vegan bone broth with tahini sauce and enjoy your meal.   

6. Golden vegan bone broth

Ingredients

• Half lb of shiitake mushrooms, chop roughly
• Half maitake mushrooms, quartered
• 1 bunch oyster mushrooms, chop roughly
• 2 pieces of kombu or wakami sea vegetable, left whole
• 2-3 large or 5 small brown onions, chop roughly
• 1 or 2 shallots, chop roughly
• 5 green onions, chop roughly
• 4 to 5 large and unpeeled carrots, chop roughly
• 2 parsnips, peel and chop roughly
• 1 ½ golden beet, chop roughly
• 3 celery stalks plus the leaves, chop roughly
• 1 cup of chopped leek tops, chop roughly and you can use more than 1 cup if you please
• 1 head of garlic, halved
• Half bunch of parsley with stems
• 4 sprigs of thyme
• 2 bay leaves
• Half teaspoon of black pepper corns
• 1 knuckle of fresh ginger
• 1 piece of fresh turmeric
• 1 tablespoon of Celtic sea salt
• Olive oil

Optional ingredients

• 2 or 3 teaspoons of miso paste
• Lemon grass
• Avocado or olive oil to drizzle over your broth
• Avocado chunks for serving

Procedures

Preheat your oven to 400 degrees. Line your baking sheet with parchment paper and roast your onions, shallots, halved garlic, beets, parsnip, and carrots.

Roast these for 30 minutes. Get a large stockpot and add all the remaining ingredients and also add the roasted vegetables. Add about 12 to 14 cups of water and bring to a boil.

Reduce the heat to a simmer and uncover the pot. simmer for 1 to 2 hours until the water reduce. Taste it and adjust the taste using seasonings/herbs.

Strain the vegetable stock. You can save the vegetables you want to eat. Your golden vegan bone broth is ready. Sip it with delight.

7. Vegan vegetable bone broth

Ingredients

• 1 cup of dried shiitake mushrooms
• 1 tablespoon of coconut oil
• 2 small garlic cloves, finely chopped
• 1 knob of ginger, finely chopped
• 1 onion, chopped
• 1 leek, finely chopped
• 2 celery sticks, chopped
• 2 carrots, chopped
• 1 cup of greens (collards, broccoli, and kale)
• 6 cups of filtered water
• 1 tablespoon of apple cider vinegar, or a juice of half lemon
• 2, 4-inch pieces of kombu (edible kelp)
• 2 teaspoons of turmeric powder
• Half cup of fresh parsley leaves
• 1 teaspoon of sea salt
• Half teaspoon of black pepper

Procedure

Put all the ingredients in a large pot and bring to a boil. Simmer it with the pot covered for at least one hour or more.

Once the mixture has cooked (according to your desired time) strain the liquid into a mason jar or large bowl. Serve your vegan broth warm in bowls or mugs.

You can also store it in an airtight container in the fridge for up to one week. You can also freeze it for later use.

You can use this vegan bone broth as a base for cooking dried beans or other soups.

8. Immune-boosting vegan broth

Ingredients

• 3 (2-inch) pieces of kombu
• 8 cups of filtered water, divided
• 1 yellow onion, peeled and chopped
• Half cup of chopped carrots
• 1 cup of chopped leek
• ¼ cup of dried shiitake mushrooms
• ¼ cup of dried porcini mushrooms
• 1 (2-inch) piece of ginger, chopped
• 1 (2-inch) piece of turmeric, chopped
• 1 head of garlic, unpeeled and halved crosswise
• 1 or 2 tablespoons of dried dulse, shredded
• A handful of parsley, both the stems and leaves
• 2 large handful of baby spinach
• 4 sprigs of fresh thyme
• 2 bay leaves
• 1 teaspoon of black peppercorns

Optional ingredients

• 1 or 2 dried red chiles

Ingredients for serving

• Sea salt to taste
• Apple cider vinegar
• Lemon juice
• Some pressed garlic if you choose

Procedure

Soak the kombu in 4 cups of water overnight in the refrigerator. Make sure you preserve the mineral-rich liquid used in soaking it; you will need it to make your vegan bone broth.

To prepare the broth, warm the oil for a minute in a large stockpot using medium heat. Add onions and sauté. Stir it regularly until it becomes translucent.

Add the leeks and carrots. Continue cooking and stirring the mixture occasionally until the vegetables get soft. This should take 5 to 10 minutes.

Then you slowly add your reserved kombu and the water used in soaking it to the pot. Add the remaining 4 cups of water and the remaining ingredients.

Stir the mixture and turn the heat to medium-high. Right before the mixture starts boiling, pull out the kombu and discard it. Bring the remaining broth to a boil and reduce the heat to a simmer.

Allow it to cook undisturbed for 2 hours gently. If the liquid is cooking off too quickly, reduce the heat and add some filtered water.

After the vegan bone broth has cooked for a couple of hours, let’s say 2 hours, turn off the heat and strain the broth using a cheesecloth or a fine-mesh sieve.

You can discard or compost the leftover vegetables.

When serving your vegan bone broth, add a little lemon juice or apple cider vinegar, and a pinch of sea salt. You can also add a bit of pressed garlic. Enjoy your broth.

9. Nourishing vegan bone broth

Ingredients

• 12 cups of filtered water
• 1handful of Wakame sea weed or 1 sheet of kombu
• Half cup of dried shiitake mushrooms
• Half cup of fresh mushrooms, include the stems
• 1 whole onion, slice in half with the skin on
• 5 cloves of garlic, crush lightly and use with the skin on
• Carrot peels
• Cilantro or parsley stems
• 2 inch piece of ginger
• 2 or 3 tablespoons of collagen powder (optional)  

Procedure

Put all the ingredients except the collagen powder in a large stockpot. Cover the pot and bring it to a boil. Reduce it to a simmer and let it cook for 1 to 2 hours.

Allow it to cool, then sieve the broth using a cheesecloth or a fine-mesh strainer. Reserve the liquid while you discard the vegetables or compost them.

Season your vegan bone broth using sea salt or tamari. You can stir in the collagen powder now if you are using it. Take your broth warm, you can store the rest in the fridge for up to a week or in a freezer for up to 1 month.

10. Collagen-producing vegan bone broth

Ingredients

• 12 to 16 cups of water or vegetable broth
• 4 tablespoons of neutral oil like safflower, grapeseed, or avocado
• 1 bay leaf
• ¼ cup of fresh parsley, chop roughly
• ¼ cup of organic light miso paste
• 2 tablespoons of nama shoyu soy sauce or tamari
• 4 cups of fresh chopped kale or spinach
• A small handful of dried Wakame reconstituted in a bowl of water
• 1 cup of golden beets, slice thinly in strips
• 2 cups of celery, chop finely

Optional ingredients

• Half chunk of fresh turmeric, chop it finely
• 1 cup of chopped onion
• 1 to 2 cloves of garlic, minced

Procedure

Get a large stockpot and sauté the celery in the oil using medium-low heat. If you are using the optional ingredients, you can add them now.

Once the celery is tender, add the bay leaf, water or vegetable broth, soy sauce, and beets. The celery should get soft in about 5 minutes.

Increase the heat to medium and cook with the pot covered.

Drain the excess water from the Wakame and add it to the pot. Bring the pot to a near boil, and reduce the heat to low. Allow the broth to simmer for 45 minutes.

Add the spinach, miso paste, parsley, and kale and stir until the miso dissolves. Strain out the vegetables and use your broth or serve it along with veggies for a light soup.

Conclusion

I hope this post answers all the questions you have concerning vegan bone broth and you also have some wonderful recipes to try.