Golden Mineral Broth (Vegan Bone Broth Alternative)

When a cold makes its way through our house, this golden mineral broth is the first thing I make. It’s a warm, savory, vegan broth simmered with turmeric, ginger, shiitake mushrooms, sweet potato and kombu. Think of it as a plant-based bone broth you can sip from a mug all winter long.

It takes 15 minutes of chopping, then the pot does the rest. Make a big batch, freeze it in jars, and you’ll have something comforting ready whenever someone feels under the weather.

How to Make Golden Mineral Broth:​

This is the least intimidating recipe on my blog. Chop, add to a pot, and walk away.

1. Wash and chop. Scrub the veggies well (I use a vegetable scrubber). No need to peel the carrots, and leave the skins on the onions for extra color.
2. Add everything to a big pot. Veggies, shiitake, turmeric, ginger, garlic, herbs, peppercorns, salt, kombu and water.
3. Simmer low and slow. Bring it to a boil, then turn it down and let it simmer for at least 2 hours. I go for about 6 hours for the richest flavor.
4. Strain and store. Pour through a fine mesh strainer into jars. Keep a week’s worth in the fridge and freeze the rest.

Why This Broth When You’re Sick

Broth won’t cure a cold, though it can help speed it up. It’s main function is that it’s one of the easiest things to get down when you don’t feel like eating. Here’s why I reach for this one:

• It keeps you hydrated. Warm liquid is easier to sip than plain water when you’re congested or achy.
• It’s gentle on your stomach. No chunks, no heavy fats, just a clear, savory broth.
• It’s full of flavor without much effort. Ginger, garlic and turmeric make it taste rich and warming.
• It’s easy to make ahead. A frozen jar thaws in minutes, so you’re not cooking when you’re sick.
• It replenishes nutrients. Being sick increases your body’s demand for energy, fluids, and key nutrients.

If you’re dealing with something more than a cold, check with your doctor about what’s right for you.

Ingredients You’ll Need

• Carrots, celery and onion: the classic base that gives any broth its body.
• Sweet potato: adds a little natural sweetness and that golden color.
• Dried shiitake mushrooms: deep, savory umami, the closest thing to the richness of bone broth. I buy them on Amazon.
• Kombu: dried seaweed that adds savory flavor and minerals. I get mine on Amazon.
• Fresh turmeric and ginger: warming, bright, and what makes this broth golden.
• Garlic: for flavor, and because it makes the whole house smell amazing.
• Fresh herbs: dill, parsley, cilantro, tarragon, or a mix.
• Whole black peppercorns and sea salt.
• Filtered water.

A Vegan Bone Broth Alternative

Bone broth isn’t vegan, since it’s made by simmering animal bones for hours. This golden mineral broth is my plant-based answer to it: the same cozy, sippable mug, made entirely from vegetables, mushrooms and seaweed.

• Flavor: Shiitake and kombu give it the savory depth people love in bone broth.
• Texture: It’s lighter and won’t gel in the fridge, since there’s no collagen from bones.
• Use it the same way: Sip it warm, or use it as a base for soups, grains and noodles.

If you’ve heard of the famous “magic mineral broth,” this is my golden take on it, with turmeric and ginger for extra warmth.

Sipping It for a Sore Throat

Warm broth is one of the most soothing things for a scratchy throat. A few ways I make my mug even cozier:

• Sip it warm, not boiling hot, so it soothes instead of stings.
• Squeeze in fresh lemon right before drinking.
• Stir in a spoonful of miso once it’s off the heat for extra savory flavor.
• Add a little extra grated ginger if you like more of a kick.

What Minerals Are in Mineral Broth?

As the veggies simmer, some of their minerals end up in the water. Exact amounts depend on your ingredients and how long you simmer, but here’s where they come from:

• Potassium: sweet potato, carrots and celery.
• Iodine: kombu. It’s very high in iodine, so stick to 1–2 sheets per batch.
• Copper, zinc and selenium: shiitake mushrooms.
• Manganese: sweet potato and garlic.
• Magnesium and calcium: kombu and fresh herbs.
• Sodium and chloride: sea salt.

Essential Minerals Breakdown

There are the 16 minerals that we as humans need in our diet, and it is possible to get all 16 in mineral broth! Here’s how to incorporate every mineral into your broth:

• Calcium – Helps maintain strong bones and teeth. Important for women during pregnancy and breastfeeding! Sources include kombu, peppercorns, fresh herbs, leafy greens, bok choy, and broccoli.
• Copper – Used for making energy and the development of red blood cells. Sources include potato, shiitake mushrooms, sweet potato, and asparagus.
• Manganese – Helps the body form connective tissues, bones, and sex hormones. Sources include sweet potato, soy, corn, spinach, and garlic.
• Sodium – Regulates the fluid in the body and nerve function. Sources include salt.
• Molybdenum – Helps the body break down protein. Sources include leafy greens, broccoli, cauliflower, and peas.
• Iodine – Necessary to make thyroid hormones. Sources include kombu, kelp, and salt.
• Iron – Necessary in the transport of oxygen in the body. Important for women during menstruation. Sources include kombu, spinach, beets, and dark greens.
• Phosphorus – Helps maintain strong bones and repairs cells and tissues. Sources include potatoes, turmeric, soy, and legumes.
• Zinc – Important for a healthy digestion and appetite. Sources include spinach and mushrooms. 
• Selenium – Increases immunity and defends against free radical damage and inflammation. Sources include brazil nuts, spinach, and mushrooms.
• Sulfur – Important in the formation of healthy hair, nails, and cartilage. Sources include onion, garlic, broccoli, cauliflower, and leafy greens.
• Magnesium – Prevents muscle cramps and relaxes the nervous system. It’s great to consume before bed. Sources include ginger, turmeric, peppercorns, spinach, leafy greens, and edamame.
• Potassium – Regulates the fluid in the body and aids in the formation of glucose. Sources include sweet potatoes, turmeric, ginger, spinach, acorn squash, and coconut water.
• Chloride – Regulates the fluid in the body and forms stomach acid for digestion. Sources include salt.
• Fluoride – Important in the formation of bones and teeth. Sources include potatoes.
• Chromium – Helps the body regulate blood sugar levels. Sources include broccoli and green beans.

FAQ

How much mineral broth can I drink a day? 1–2 cups a day is a good amount. Kombu is high in iodine, so more isn’t better.

Can kids have mineral broth? Yes! Use it as a base for soups and noodles, or serve it warm in a little mug like tea.

How long does it last? Up to a week in the fridge and up to 6 months in the freezer.

What do I do with the leftover veggies? Most of the flavor is in the broth now, so I usually compost them. You can also blend them into a purée.

Can I drink it during cancer treatment? Many people find a warm, simple broth easy to sip when appetite is low. Check with your care team first, since everyone’s needs during treatment are different.

Is mineral broth the same as vegetable broth? They’re close. Mineral broth is made for sipping, with extras like kombu, shiitake and turmeric. A basic vegetable broth is usually a neutral stock for cooking.

{If you like this recipe you’ll love my FIREBALL SHOTS and my TOM KHA GAI.}