Plant-based golden healing broth (gluten, sugar, grain-free with an oil-free option)
Clean, light, health-promoting, plant-based and versatile - this golden healing broth is a must try!
As I was falling asleep one night last week, I found myself craving soup broth - which is quite strange considering it was after a blistering hot 90 degree November day in LA.
When I set out to make it, I had an empty fridge, which meant traditional broth was out of the question (since there were next to no veggies to be found in my crisper) and I had to get creative.
I’ve said it before, and I’ll say it again - I absolutely love cooking and developing recipes when my kitchen is running on empty. It creates limitations and forces you to explore new ideas.
And that’s how this golden healing broth came to be.
Made with shallots, fresh ginger and turmeric, garlic, lime, coconut milk, chickpea miso and more - this soup is delicious and freaking loaded with health benefits.
From a health perspective, here’s what I love about it:
In lieu of onions, I used shallots, which are high in antioxidants and may improve blood sugar levels, circulation, seasonal allergies, as well as heart and bone health. They’re also believed to help fight off germs, which makes it an awesome veg to consume during the fall and winter season.
It includes garlic, which I don’t cook with too often (while it might ignite the digestive system and improve functioning for some, for others it can be hard to tolerate and cause gas and bloating). All this said, garlic is well-known to boost immune function, helping combat minor illnesses like the common cold. It’s also believed to help lower blood pressure, cholesterol and contains a ton of antioxidants, which support the body’s protective mechanisms.
Turmeric not only gives this broth a gorgeous golden color, but it also helps fight helps fight inflammation, keeps blood sugar levels steady and can even help battle viruses. I’ve also included black pepper, which contains piperine. In addition to a slew of other health benefits, piperine makes the Curcumin in turmeric easier for the body to absorb (and therefore benefit from).
The fresh lime juice and zest gives this broth a delicious kick. It also adds a ton of health benefits, including improved immunity, digestion and iron absorption.
Ginger adds a ton of unique flavor as well, but also brings with it powerful and wide-ranging medicinal properties, too. It’s helpful in treating indigestion by aiding elimination, reduces nausea BIG TIME, can help fight and lower risk of infection, and so much more.
Coconut milk is a great source of medium chain triglycerides (MCTs), which are essentially fats that are digested and absorbed by the body faster than long chain triglycerides. In other words, they’re turned into energy and used by the body faster, making them less likely to be stored as fat. Coconut milk is also a great source of a variety of important vitamins and minerals.
It contains chickpea miso, which adds a ton of flavor, and because it’s fermented, offers loads of beneficial bacteria to the digestive system. It’s also a great option if you want to limit soy in your diet or suffer from a soy allergy.
Whether you’re looking to clean up your diet and add more health-promoting foods to it, or you’re feeling under the weather and need a healthy pick-me-up to ease your systems - there’s a lot to love about this soup from a health perspective.
In addition to all the healthy benefits it has to offer, this golden broth is also incredibly easy to make; the ingredients are simple, and it comes together in about 20 minutes. It’s also really versatile. You can enjoy it on its own as a simple broth, poured over steamed vegetables if you’re craving something more substantial, or add a little arrowroot starch to thicken it and combine it with vegetables for a curry or stew situation.
Check out the full recipe below. I hope you love it as much as I do!
Plant-Based Golden Healing Broth
Prep Time: 10 minutes | Cook Time: 15-20 minutes | Yields: 4-6 servings
Ingredients:
1 tbsp vegetable broth or water (or avocado oil)
1 shallot, roughly chopped
1 tbsp fresh ginger, grated
5 garlic gloves, peeled and minced
1 lime, juiced and zested
1 tbsp of fresh turmeric, grated (or 1.5 tsp ground turmeric powder)
1 tsp mineral salt
1/2 tsp ground black pepper
5 cups filtered water
1 can (400 ml) unsweetened coconut milk (I like this one, since it’s guar-gum free)
Splash of reduced sodium tamari
1 tbsp chickpea miso
Directions
Place a large pot or dutch oven over medium heat. Add water or vegetable broth, and stir in shallots. Saute and stir until they’re tender and lightly browned (about 3-5 minutes).
Add the ginger, garlic, lime juice and zest, turmeric, salt and pepper. Stir frequently for another couple of minutes.
Add the water, coconut milk, tamari and miso to the dutch oven and stir. Bring to a boil, and then reduce to simmer and let it cook uncovered for 10-15 minutes.
Remove dutch oven from the stove. Place a mesh strainer over a large bowl, and pour the soup through the strainer to make the broth.
Adjust salt and pepper, to taste.
Enjoy broth on its own, poured over steamed vegetables or rice or use to make curry.
Keep in the refrigerator for up to 5 days, or store in the freezer for longer.
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