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Demystifying Vegetable Stock | How to Make Vegetable Stock | The ULTIMATE Vegetable Stock Tutorial

I used to think making stock from scracth was some form of wizardry .

I had no idea where to start or what to do.

But it only took watching a few tutorials on YouTube itself to get a bit of confidence.

Once I began putting it into practice, a new world opened up!

Making stocks from scartch is a HUGE money saver, and you don’t have to worry about any additives or preservatives because you know exactly what you’re putting in your pot.

So today, we’re going over the basics. Enjoy!

Simple Veggie Stock

Cook and Prep Time:2-4 hours (this is completely time dependent- the more time allowed, the more nutrients can be extracted from the ingredients.

You Need:

  • Water (depends on size of pot used)
  • Vegetables (carrots, celery, onion, garlic, pepper, salt, tomatoes, scallions, leeks, mushrooms, and leftover stems or scraps)
  • Fresh herbs (thyme, rosemary, sage, parsley, cilantro, dill)
  • Salt, to taste (optional)
  • Pepper (ground or whole peppercorns)

DIRECTIONS

  1. Clean and rinse vegetables.  If they are whole, cut them into smaller pieces so they all can fit in the pot.
  2. Add all the ingredients to the pot.
  3. Fill that same pot until it is ¾ filled with water. 
  4. Bring the stock to boil, and then reduce the heat and allow the stock to simmer for 2-4 hours.
  5. Once done simmering, allow the stock to cool to room temperature. 
  6. Once cooled, scoop out the larger vegetable chunks with a slotted spoon and discard.
  7. Finally, strain the remaining liquid through a mesh strainer.
  8. If you plan on storing the stock in the freezer, be sure to leave 1-2 inches near the top of your container, as the stock will expand.  The stock can last up to 6 months in the freezer.
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Oil-Free Three Herb Cashew Pesto | Easy Vegan Pesto | Quick Healthy Pesto Recipe

I LOVE pesto!

I think pesto is my favorite sauce on planet, for a few reasons.

First and foremost is that you can put it on pretty much anything, and it will taste better.

Second, the recipe is super versatile. Traditional pestos are made using basil only. I have no issue with this, but sometimes basil is hard to find (if you don’t grow it yourself) or could be expensive when out of season.

Adding parsley, mint, or cilantro adds a different twist on a classic recipe!

You can take that a step further and replace the cheese portion. With the right ingredients, you can easily make up for that flavor.

Finally, I started using cashews instead of extra virgin olive oil every time I make it, and I was pleasantly surprised! You still get all the creaminess without having to use all that oil.

But don’t take my word for it! Give this a shot yourself!

Vegan Cashew Pesto

Cook and Prep time: 5 minutes

You Need:

  • 3 cups Basil (and/or other fresh herbs), stems removed and roughly chopped
  • 1 cup Cashews
  • 1-2 tbsp. Water + more as needed
  • ½ Lemon, juiced
  • 3 cloves Garlic
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Red Pepper Flakes (Optional)

DIRECTIONS

  1. Place the cashews in a blender.  Pulse until a fine meal has formed.
  2. Add the water, a little at a time, and continue to process until the cashews form a thick cream.
  3. Rinse produce.  Roughly chop the garlic.
  4. To the blender, add the basil, garlic cloves, lemon juice, salt, black pepper, red pepper flakes.  Blend until smooth and set aside until ready to use. Enjoy!
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Roasted Chipotle Pepper-Lime Chickpeas | Chickpeas | Spicy Chickpea Recipe

Chickpeas are one of my favorites! Definitely a go-to during the week.

Incredibly versatile and tasty, as well as a great source of fiber and plant-based protein.

From falafel, to hummus, to flour, to simply roasted, the list goes on.

My favorite chickpea recipe is actually quite simple.

Roasted with some spices, and served with a variety of other veggies.

I prefer them on the spicier side, so I bring some ground chipotle pepper to bring the spicy, smoky kick!

Then toss in some fresh parsley for some brightness and you have chickpeas you have have on their own, on top of salads, or as a snack! The choice is yours!

Roasted Chipotle Pepper-Lime Chickpeas

Serves 2-3

Cook and Prep Time: 30 minutes

You Need:

  • 1 29 oz. can Chickpeas, rinsed and drained
  • 1 tsp. Olive Oil
  • Salt, to taste
  • Pepper, to taste
  • 1 Lime, juiced
  • 2 tbsp. Ground Chipotle Pepper
  • 1 tbsp. Garlic Powder

DIRECTIONS

  1. Rinse and drain the chickpeas.  Heat an oven to 400°F.  Juice the lime.
  2. On a baking tray, add chickpeas and spices.  Sprinkle olive oil and lime juice all over and mix well with hands. 
  3. Once oven is warm, place chickpeas in the oven for 20-25 minutes, or until slightly crispy, mixing halfway through. 
  4. Place in a bowl for serving.  Garnish with fresh parsley.  Enjoy!
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Oil-Free Tomato Sauce | WFPBNO Spicy Tomato Sauce | Oil-Free Vegan Marinara Sauce

If you’re to looking to incorporate more whole foods into what you eat, you are probably well-aware that part of this process is removing as many processed foods as possible.

This was a foreign concept to me not that long ago. I always thought you HAD to saute, bake, and roast with oil.

Having flexibility in the kitchen is key. For me, the ability to cook without oil was actually kind of a revelation.

It opened doors I didn’t know existed and allowed me to get more creative.

Hope you enjoy!

Oil-Free Tomato Sauce | WFPBNO Spicy Tomato Sauce

Serves 2-3

Cook and Prep Time: 30-40 minutes

You Need:

  • 1 large can Pinto Beans, rinsed and drained
  • 2 Zucchini, cut in half, peeled into wide, flat strips
  • 1 large can Tomato Puree
  • 3-4 Shallots, halved, thinly chopped OR 1 White Onion, diced
  • ¾ cup Dry White Wine
  • 4 cloves Garlic, sliced
  • 1 tbsp. Tomato Paste
  • Vegetable Stock or Water, for sautéing
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Smoked Paprika
  • 1 tsp. Dried Thyme
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 1 tbsp. Red Pepper Flakes
  • Chopped Parsley, for garnish
  • Nutritional Yeast, for garnish

DIRECTIONS

  1. Rinse and chop produce accordingly.  Mix together smoked paprika, thyme, garlic powder, onion powder, and chili flakes.
  2. Set a large pan or skillet to medium heat.  Once warm, add garlic and shallots, cooking until softened, 4-5 minutes, adding vegetable stock as needed. 
  3. Add the spice mixture, and stir to combine.  Cook for 1 more minute, or until fragrant. 
  4. Add the tomato puree.  Bring to a boil, then reduce the heat to a simmer.  Cook for about 10 minutes, until desired thickness is reached.  Then, add the beans, and cook until warmed through, 2-3 minutes.  Season with salt and pepper to taste.
  5. Add zucchini noodles to sauce, and stir to combine.  Cook for another 2-3 minutes.
  6. Divide evenly among serving plates.  Garnish with parsley and nutritional yeast. Enjoy!
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No Oil Sweet Potato & Spinach Stew

No oil AND packed with flavor?

I know what you’re thinking.

Probably as skeptical as I look in this picture! But yes you can make dishes without oil still packed to the brim with nutrition.

As a home cook, this was one of the hardest things for me to wrap my head around.

But in my opinion, the more flexible you can be, the better cook you become. So keep it fresh with this no-oil sweet potato stew!

No Oil Sweet Potato & Spinach Stew

Cook and Prep Time: 35 minutes

Serves: 3-4

You Need

  • 1 ½ lb. Sweet Potatoes, chopped finely
  • 1 large can Cannellini Beans
  • 1 bunch Scallions, chopped
  • 1 Yellow Onion, diced
  • 3-4 cloves Garlic, minced
  • 6-8 oz. Cremini Mushrooms, chopped
  • 8 oz. Spinach, chopped
  • 2 cups of Vegetable Stock, for steaming
  • 2 tbsp. Tamari
  • 1 tbsp. Curry Powder
  • 2 cans Diced Tomatoes, with juices
  • Vegetable Stock, for sautéing
  • Salt, to taste
  • Black Pepper, to taste
  • Lime, for garnish
  • Chopped Cilantro, to garnish

DIRECTIONS

  1. Rinse and chop the produce accordingly. 
  2. Set a large pan or skillet to medium-high heat.  Once hot, add the scallions, white onion, and garlic.  Cook for 3-4 minutes, until onion has softened, adding vegetable stock as needed.
  3. Add the mushrooms, and sauté for 2-3 minutes, until softened.
  4. Then, add the sweet and the vegetable stock. Cover, and let steam for about 10 minutes, until softened.
  5. Once softened, add beans and toss to combine, 2-3 minutes.  Add spinach and cook until wilted, about 1-2 minutes more.  Add tamari and curry powder, and toss to combine.  Season with salt and pepper to taste.
  6. Serve with alone or with brown rice.  Garnish fresh herbs and a lime wedge.  Enjoy!