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Minestrone with fresh beans

No need to show this recipe to a “minestrone purist”, we would be remiss if we caused a stroke. Here is a vegetable soup, like “minestrone”, but with beans. A recipe that requires a little preparation work, but is worth it because it is a complete meal. And as my son would say: “Mom, it’s not good… it’s super good!!!! »

For 3-4 people – Preparation: 30 min – Cooking: 2 h in the solar ovenMaterial: solar oven + black pan with a tight fitting lid

Ingredients :

  • Ingredients 1 carrot – 1 stalk of celery – 1 dozen button mushrooms- 2-3 cloves of garlic- 1 tbsp fresh (or dried) rosemary – 2 tbsp olive oil- 1 tbsp unrefined salt- 2 turns of freshly ground pepper- 1 nice pinch of Espelette pepper- 1 tbsp. unrefined salt – 1 firm courgette- 500 g fresh beans to peel (if not, 250 g frozen beans already peeled) – 1.3 l water (or 1.5 l for traditional cooking)- 1 tbsp vegetable stock (= 1 cube)- 1 nice handful of small pasta such as shells or conchigliettes (gluten-free if necessary)- 1 small bunch of basil (otherwise flat parsley)

Recipe :

1. Preheat the solar cooker.
2. Cut the carrot and celery into small cubes.
3. Brush the mushrooms and cut them into thick strips. Cut the garlic into very thin strips. Thinly slice the rosemary.
4. Pour the oil into the pan and place it in the solar cooker.
5. Let it heat 15 min then add the diced carrots and celery, mushrooms, garlic, rosemary, chilli, salt and pepper. Mix and cook for another 15 minutes.
6. Cut the zucchini into small cubes.
7. Shell the beans and remove the skin if it is thick.
8. Add the zucchini, beans, water and broth to the pan. Mix it up.
9. Leave to cook for about 2 hours. Halfway through cooking, pour in the pasta and stir.
10. When ready to serve, taste and adjust the seasoning if necessary. Sprinkle with chopped basil.

 

DON’T YOU HAVE A SOLAR OVEN YET?

Can you start solar cooking? Start with the SunGood ultra portable solar oven.

Find this solar recipe in Sarah Bienaimé’s superb book:
“Cuissons Alternatives –  40 recettes véganes et sans gluten pour cuire autrement”

Editor : Alternatives


Forget the microwave.
Forget the plancha.
Put the fryer away.

This recipe book celebrates alternative cooking: sweet, healthy and gourmet.
In our 21st century kitchens, super-equipped and hyper-connected, the worktop looks like science fiction while common sense takes its toll in the wing.

Overpriced cooking utensils, lengthy operating instructions, systematic dependence on fossil fuels, premature obsolescence… the cloth burns!

Simplicity, trickery, a little organization, utensils that last a lifetime, some of which you can make yourself, very simple cooking techniques, recipes with onions… this is the program of this recipe book in a few words.

Cooking in pottery, with solar energy, on the wood stove, steam, with a little hot water, in a Norwegian pot… and even “no cooking” at all! Nothing is too beautiful.

And since good news never comes alone, we will cook without meat and animal products, discover some extraordinary spices, make gluten snacks, enjoy the sun, and invite all our friends to dinner.

Be happy !
Sarah Bienaimé
Author and consultant in vegan cuisine – gluten-free
http://www.sarahbienaime.com/

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