Recipe: Asian-Inspired Bone Broth Soup
Bone broth is considered an elixir of life, health and vitality. Prepared correctly and with the right ingredients, bone broth is a rich liquid that can be used for both delicious meals and hot beverages. Yes. You can drink a steaming mug of bone broth just as you would a cup of tea.
To keep things short and sweet, here are a few of bone broth’s known properties:
-protein-and-mineral rich: calcium, magnesium, phosphorous and more
-contains glycine which supports detox, strengthens blood and supports digestion
-contains proline and gelatin which support good skin, hair, nails and joint health
-supports digestive health overall
-chicken bone broth actually does ease the symptoms of colds (by inhibiting neutrophil migration—if you wanna get all scientific)
-contains glucosamine and chondroitin which aid in the health of joints and connective tissue
-supports healthy and smooth connective tissue (goodbye cellulite!)
The list goes on. For something so extraordinarily beneficial, it’s a real bone-us that bone broth also happens to taste gorgeous and feel soothing to the soul.
This month I thought I’d tell you how I make my inexpensive bone broth and then, with a few simple ingredients, turn it into a Five-Star dish.
How To Make Bone Broth
1kg organic beef or chicken bones (Yes. Organic. Or grass fed. Or local. Or free range at the very least.)
Why? The bones are the very foundation of the body. Creating a bone broth from animals that may have been fed chemicals, hormones or other nasties just means you’re distilling the very stuff you don’t want in your body. If you want to create an elixir of health, use the cleanest ingredients you can find for maximum benefit. It does make a difference)
3 cloves garlic
2 celery stalks
2 tbs apple cider vinegar
5 to 6 litres of water
1 to 2 tbs Himalayan rock salt
Roast the bones in the oven for 30 minutes at 180º. This develops the flavour. Add a dash of olive oil to help the process.
Once the bones are done put them in your stockpot and cover with water. Add the vinegar and let it sit for a while, up to 30 minutes for best results. The acid in the vinegar will help extract nutrients in the cooking process.
Add your chopped vegetables and the rest of the water and turn up the heat—bring the liquid to the boil.
Once the liquid has boiled, turn the heat to the lowest simmer.
Here’s the thing. To properly extract all of the nutrients from the bones, broth takes a good long time to develop, but good things are worth the wait.
Here’s a guide for how long to simmer your broth:
Beef: 48 hours. Chicken: 24 hours. Fish: 8 hours.
If you can’t do the whole thing, of course chicken soup is still wonderfully good after 6 or even 4 hours. But keep in mind, the longer it simmers, the more of that mineral-and-gelatin rich consistency you’ll get, and the benefits are greater.
I’d suggest setting it up on a weekend and doing a big batch, then freezing containers of it that you can use throughout the coming weeks.
As the broth simmers you’ll need to scoop the gunk off the top. These are impurities that will disappear after the first few hours.
When the broth is done, all you need to do is strain off the liquid and allow it to cool before storing.
How to turn bone broth into a delicious Asian-inspired soup:
2 litres bone broth OR 1 litre bone broth and one litre stock
2 cloves garlic, finely chopped
2 inches ginger, finely chopped
2 tsps sambal
4 tsps coconut palm sugar
4 tbs fish sauce
1 bunch coriander
6 spring onions, finely chopped
2 cups washed bean shoot sprouts
1 packet flat rice noodles
1 bunch choy sum/buk choy rough chopped
1 piece organic rump steak, sliced into thin strips (optional)
1 fresh lime
In a soup pot add some light oil, and heat. Fry off ¾ of your spring onions and ginger on medium heat. Once spring onions are soft, add garlic and sambal. Add more oil to lubricate if needed. Fry the coriander stalks with the other aromatics. Slowly pour in your broth and stir. Add the fish sauce and sugar, then taste and balance accordingly. Simmer for 30 minutes. While soup base is simmering, sit your noodles in boiled water for 15 minutes, and once al dente, strain off the water. Rinse your bean shoots and set aside.
Finely chop remaining spring onion and coriander for garnish. Add your Asian greens at the last minute, before serving.
Place noodles in the bottom of the bowl and layer thin beef strips over the top. Ladle hot soup over the noodles. Add bean shoots, and top with spring onions and coriander. Slice of lime to serve.
Eat and enjoy the great flavour for good health!
Recipe and photography by Carla Versitano