Why we leave onion and garlic out of our broth
I leave onion and garlic out before the bones even go into the pot. Their fructans dissolve in water, so fishing out a clove later makes little difference to what’s already in the broth.
What stays in the liquid
Onion and garlic contain fructans, fermentable carbohydrates that dissolve in water. Monash University explains that some of these fructans pass into a soup or stock during cooking. Taking out the pieces afterwards does not take out what has dissolved. A clear-looking stock can therefore still contain these carbohydrates. For someone checking FODMAP ingredients, how the stock was made matters as well as what is visible in the bowl.
A choice made at the start
I start with Portuguese beef marrow bones, water and hand-harvested Algarve sea salt. The flavour I’m after comes from roasting the marrow bones before they go into the pot and letting them simmer slowly. I leave out vegetables, vinegar and flavourings as well. That way the broth tastes of roasted beef, and if I’m cooking something that calls for garlic, I can decide how much to add to that dish.
The additions are yours
I like it straight and hot. A splash of water makes a lighter cup, and a spoonful straight into a hot pan makes a quick sauce. If you’re keeping an eye on particular ingredients, start with the plain broth and check what goes into the rest of the dish. That includes any seasoning you add at the table.
Products in this story
Updated · Alexander Pichugin