This stock is a great base for the vegetarian soup recipes in this book, or any other recipes that call for the addition of stock. Oregano and thyme are used here, but feel free to change the flavors to jibe with whatever you are cooking. A wonderful Asian nuance can be achieved with a few fresh cilantro sprigs, a couple of stalks of lemongrass and a handful of kaffir lime leaves, added in Step 3. The stock keeps for up to three days refrigerated and can be frozen for up to three months. Freeze it in small containers so you can thaw only what you need. Chipping away at an ice block of stock is no fun.
Protein: 0 g; Carbohydrates: 5 g; Fat: 0 g; Fiber: 0 g; Sodium: 330 mg; Carb Choices: 0; Diabetic
Exchange: 1 Vegetable
Note: Because the cooked vegetables are not part of this recipe, low-sodium fat-free vegetable stock was used to calculate the nutritional information.
Walk: 5 minutes; Jog: 2 minutes
Walk: 4 minutes; Jog: 2 minutes
Serves about 6 cups (1.5 liters)
1½ tablespoons extra virgin olive oil or vegetable oil
1 medium onion, quartered
2 carrots, coarsely chopped
1/2 red or green bell pepper, cored, seeded, and coarsely chopped
2 large garlic cloves, crushed
8 ounces (200 g) mushrooms (any kind), rinsed, stems trimmed and quartered
1 teaspoon dried oregano
1 teaspoon dried thyme
1 cup (125 ml) boiling water
8 cups (2 liters) cold water
One 14.5-ounce (411 g) can diced tomatoes, with their juices, or 1½ cups (375 ml) diced fresh tomatoes, with their juices
1 teaspoon salt, or to taste
Preheat the oven to 450 degree Fahrenheit. Place the olive oil in a large baking dish and add the onions, carrots, red bell peppers, garlic and mushrooms. Sprinkle with the oregano and thyme and stir to lightly coat the vegetables. Roast, stirring once, for 30 to 40 minutes, until the vegetables are nicely browned.
Transfer the roasted vegetables to a stockpot. Add the boiling water to the baking dish and scrape up as much of the roasted bits as possible. Add the liquid and any bits to the stockpot.
Add the remaining ingredients and bring to a boil, then reduce the heat and gently simmer for 1 hour, or until the stock is slightly reduced and the flavors have had a chance to develop. Strain the stock into a heatproof bowl; use the back of a ladle to press the juices and some of the pulp through the strainer (this is an important step as your stock will be more flavorful). If not using immediately, let cool and refrigerate or freeze.
Recipe from "The Calories In, Calories Out Cookbook: 200 Everyday Recipes That Take the Guesswork Out of Counting Calories — Plus , the Exercise It Takes to Burn Them Off," copyright © Catherine Jones and Elaine Trujillo, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.