Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause adverse health effects. As a result, these individuals must follow a strict gluten-free diet and avoid foods containing gluten.
When it comes to broth, one common question is whether vegetable broth is gluten-free. The answer is – it depends. There are a few factors to consider when determining if a vegetable broth is gluten-free or not.
What is Vegetable Broth?
Vegetable broth is made by simmering vegetables, herbs, and spices in water. This releases flavor and nutrients into the cooking liquid to create a concentrated, aromatic broth. Some common vegetables used to make vegetable broth include:
- Onions
- Carrots
- Celery
- Mushrooms
- Tomatoes
- Peppers
- Garlic
- Ginger
- Parsley
- Thyme
In addition to vegetables, vegetable broth may contain other gluten-free ingredients like salt, pepper, bay leaves, and vinegar. By itself, vegetable broth made from this combination of vegetables, herbs, and spices does not contain gluten.
Risk of Cross-Contamination
While vegetable broth is naturally gluten-free, there is a risk of cross-contamination during processing and manufacturing. Cross-contamination occurs when gluten-containing grains come into contact with gluten-free foods.
Some potential sources of cross-contamination include:
- Shared equipment – Equipment used to mill wheat or other gluten grains could introduce traces of gluten if also used for gluten-free ingredients without thorough cleaning.
- Shared facilities – Broths made in facilities that also process gluten-containing foods have a higher risk of cross-contamination.
- Ingredients – Thickening agents or flavorings derived from gluten sources could introduce gluten into the broth.
Reputable manufacturers take steps to avoid cross-contamination by thoroughly cleaning equipment, using separate facilities, and sourcing gluten-free ingredients. However, the risk still exists in facilities that also process gluten-containing foods.
Added Thickeners and Flavorings
Some vegetable broths have added ingredients like thickeners and flavorings to enhance the taste and texture. Common additions include:
- Starches like cornstarch or arrowroot to thicken
- Hydrolyzed vegetable protein for flavor
- Yeast extract for umami flavor
- Soy sauce or tamari
- Miscellaneous natural flavors
While many thickeners and flavorings are gluten-free, some can introduce gluten into the broth:
- Wheat flour – Sometimes used as a thickener
- Maltodextrin – Derived from wheat, barley, or corn; used as a thickener
- Hydrolyzed wheat protein – Used for flavor
- Barley malt – Derived from barley; used as a flavoring
- Regular soy sauce – Made with wheat; tamari is gluten-free
Broths made with these ingredients would not be gluten-free. Checking the ingredient list is important to watch out for thickeners and flavorings that may contain gluten.
Is Store-Bought Vegetable Broth Gluten-Free?
When buying pre-made vegetable broth from the store, checking the label for a “gluten-free” certification is the best way to verify it is gluten-free. Reputable brands that make gluten-free claims undergo testing to confirm the absence of gluten.
Without a gluten-free label, it’s important to read the ingredient list carefully and look for potential sources of gluten like wheat, barley, rye, maltodextrin, hydrolyzed wheat protein, etc. The broth should also be produced in a facility free of gluten cross-contamination.
Some brands known to sell gluten-free vegetable broths include:
- Pacific Foods Organic Vegetable Broth
- Imagine Organic Free Range Vegetable Broth
- Kitchen Basics Original Vegetable Stock
- Trader Joe’s Organic Vegetable Broth
- Swanson Certified Organic Vegetable Broth
However, always check the label for the gluten-free certification symbol and read the ingredients each time, as formulations can change.
Homemade Vegetable Broth
Making vegetable broth at home is the best way to ensure it is gluten-free. By controlling the ingredients and cooking environment, you can avoid any risk of cross-contamination.
A basic homemade vegetable broth recipe includes:
- Onions
- Carrots
- Celery
- Garlic
- Herbs like parsley, thyme, bay leaf
- Salt and pepper
- Water
Simmer the vegetables in water for at least an hour, then strain and season to taste. The broth will be flavorful and guaranteed gluten-free.
Is Powdered Vegetable Broth Gluten-Free?
Powdered or concentrated vegetable broth is made by dehydrating regular vegetable broth into a dry powder. This allows for easy transportation and storage.
To make powdered vegetable broth gluten-free, manufacturers use broth made from gluten-free vegetables with no thickeners or flavorings that contain gluten. Cross-contamination must also be avoided during processing.
Some brands of gluten-free powdered vegetable broth include:
- Rapunzel Vegan Vegetable Bouillon
- Frontier Co-op Organic Vegetable Broth Powder
- Edward & Sons Not-Chicken Bouillon Cubes
- Massel Vegetable Bouillon Cubes
As always, check the label for the gluten-free certification symbol and ingredient list when purchasing.
Vegetable Broth Alternatives
Those with celiac disease or gluten sensitivity should use caution when selecting a vegetable broth, even if labeled gluten-free. Here are some gluten-free alternatives:
Chicken, Beef or Fish Broth
Broths made from chicken, beef, or fish are naturally gluten-free. However, check for thickeners like wheat flour or hydrolyzed wheat protein in the ingredients.
Water
Plain water can often be used instead of vegetable broth, especially for dishes with bold flavors like curries. You may need to increase other seasoning or use salt-free broth powders.
Homemade Bone Broth
Simmering animal bones releases collagen and nutrients into the water, creating a nourishing gluten-free broth.
Is Vegetable Broth Dairy-Free?
Plain vegetable broth is dairy-free as it’s made from vegetables, herbs, and spices without milk products.
However, some commercial broths may contain small amounts of dairy as flavorings. This could include lactose, whey, milk solids, or cheese cultures.
To be sure your vegetable broth is dairy-free, check for the following on ingredient labels:
- Milk
- Whey
- Cheese
- Lactose
- Casein
- Cream
- Butter
- Yogurt
Homemade broth and brands marked “dairy-free” are good options if avoiding dairy.
Vegetable Broth Nutrition Facts
Vegetable broth is low in calories but contains some vitamins and minerals from the vegetables used:
| Nutrient | Amount in 1 cup |
|---|---|
| Calories | 13 |
| Carbs | 2 g |
| Protein | 1 g |
| Fiber | 1 g |
| Sodium | 123 mg |
| Vitamin A | 453 mcg |
| Vitamin C | 3 mg |
| Calcium | 14 mg |
| Iron | 0.7 mg |
| Potassium | 141 mg |
It contains small amounts of B vitamins like folate and vitamin K as well.
Benefits of Vegetable Broth
Drinking vegetable broth or using it in recipes offers several benefits:
1. Provides Flavor
The vegetables, herbs, and spices infuse the broth with savory flavor. It can add taste to dishes without extra calories, salt, or fat.
2. Easy to Digest
The liquid broth is simple for most people to digest. It can be part of an elimination diet or eaten when recovering from illness.
3. Helps Hydration
Drinking vegetable broth helps increase fluid intake, which is especially helpful when sick or for those who don’t drink enough plain water.
4. Source of Nutrients
It contains vitamins, minerals, and antioxidants extracted from the vegetables used to make it.
How to Use Vegetable Broth
There are many ways to use gluten-free vegetable broth in recipes:
Soups
Use as the base for all kinds of soups like minestrone, tomato soup, or vegetable noodle soup. It builds flavor without the need for cream or flour as a thickener.
Risottos and Pilafs
Cook grains like rice, barley, farro or quinoa in vegetable broth instead of water for added flavor.
Gravies and Sauces
Thicken with cornstarch or arrowroot instead of wheat flour for gluten-free gravies.
Braising Liquid
Braise vegetables in vegetable broth to add moisture and infuse flavor.
Drink Plain
Sip on warm vegetable broth as a comforting beverage or use to replenish electrolytes when sick.
Can You Freeze Vegetable Broth?
Yes, vegetable broth freezes well for future use. To freeze:
- Let the broth cool completely after making.
- Transfer to airtight containers, leaving about 1 inch of headspace.
- Seal the containers and freeze for up to 3 months.
- Defrost in the refrigerator before using again.
You can also freeze broth in ice cube trays for easy use in cooking.
Conclusion
Vegetable broth is naturally gluten-free when made properly from gluten-free vegetables, herbs, and spices. However, risk of cross-contamination and ingredients like thickeners must be considered when purchasing pre-made broths.
Opt for brands with a gluten-free certification and avoid any questionable ingredients. Homemade broth and gluten-free alternatives like chicken or beef broth are also good options for a gluten-free diet.
Enjoy gluten-free vegetable broth for its flavor and nutritional benefits. Drink it plain or use it to prepare nourishing soups, grains, braised vegetables, and other gluten-free dishes.
