Making a collagen-rich and nutritious vegetarian bone broth substitute is a great way to enjoy the health benefits of broth without using non-plant products. Bone broth has gained popularity because it claims to be able to offer health benefits, particularly high collagen content which is associated with better skin, joint, and intestinal health.

However, it is important to note that consuming collagen does not directly translate into increased collagen levels in the body. Instead, our bodies break down dietary collagen into amino acids, which are then used to produce collagen as needed. Many of the nutrients found in traditional bone broth can also be found in vegetarian options. A good vegetarian broth can achieve the same effect by using a range of vegetables, herbs and seaweed containing a wide variety of vitamins and minerals that support collagen formation.
To make a nutritious vegetarian substitute for bone broth, we need key ingredients such as mushrooms, seaweed, vegetables, herbs and spices. Mushrooms, especially shiitake and others, are rich in amino acids and therefore can provide a rich umami flavor. They also contain beta-glucans, which are immunostimulating agents. Seaweed, in this case wakame or kombu, is another good source of iodine and other minerals in addition to flavoring the broth.
A combination of vegetables such as onions, carrots, celery and leafy greens like kale or spinach should be used as their necessary vitamins, especially vitamin C, are needed for collagen synthesis. Fresh herbs like parsley or cilantro add flavor while providing nutritional value. Turmeric and ginger have the spicy aspect and are natural anti-inflammatories. Healthy fats from olive oil or coconut oil will help with the absorption of fat-soluble vitamins.
Also read: From Chia to Kalonji: 4 black seeds and their benefits
Gather all your ingredients to prepare your vegetarian broth. You will need 12 cups of filtered water, 1 tablespoon of extra virgin olive oil, one large onion (cut into quarters, with skin intact), one bulb of garlic (crushed), one piece of thumb-sized ginger (chopped with the skin on, with only what is absolutely necessary), one cup fresh or dried shiitake mushrooms, half a cup dried wakame seaweed, two to three cups vegetables mixed, carrot peels, celery and/or leek leaves, bay leaves, a tablespoon of black peppercorns, a tablespoon of ground turmeric (use to taste), salt to taste and a number of fresh herbs, such as parsley or cilantro.
Start by preparing the ingredients. If using dried shiitake mushrooms, rehydrate them in warm water for at least 20 minutes before adding them to the pot. Heat the olive oil in a large saucepan over medium heat, then add the onion and garlic. Saute until fragrant and lightly caramelized. Then add ginger, shiitake mushrooms or other mixed vegetables; stir well. Add the filtered water, then boil the mixture. Add the wakame seaweed, bay leaves, black peppercorns, turmeric and salt. Mix very well and cook for at least 1h30 to 2h. The longer you simmer, the tastier your broth will be. If you want a clear broth, you can strain out the solids after cooking, although leaving the solids in adds additional nutrients and fiber.

Rich in flavor, this broth alternative is also packed with nutrients that keep overall health on track. Mushrooms and vegetables combine to provide essential amino acids, the building blocks that help the body function. Additionally, it is rich in vitamins from carrots and all leafy green foods known to produce collagen and iodine from algae. Anti-inflammatory agents such as turmeric and ginger are included in the combination to decrease inflammation in the body.
Creating a vegetarian version of bone broth is very simple and rewarding to make. This way, with nutrient-rich ingredients and a few spices, you can create a delicious broth that will nourish your intestines and your body in general.
(Images courtesy: Canva)