Claudia and Hans Make Stuff

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Minestrone soup–Dutch Oven Version

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Here is another recipe that we successfully adapted for cooking in the dutch oven. The great thing about this recipe is that you can adjust its list of ingredients based on what produce is in season and better yet based on what you need to use up from your fridge or pantry.

Ingredients (Makes 2-3 servings):
1 tablespoon butter
1/2 onion, chopped
2 garlic cloves, minced
2 carrots, sliced (my favorite type of carrots to use are rainbow carrots)
3 fingerling potatoes, cubed (these are small potatoes which come in different colors, I used one purple, one violet, and one yellow potato)
1 can organic kidney beans
3 Roma tomatoes, diced including the juices
1 veggie bouillon cube
Approximately 3 cups of water
salt, pepper, dried oregano, and dried basil to taste
a dash of Cajun pepper

Cooked pasta (we used bicycle-shaped pasta) and shredded cheese (optional)

Preparation:
1. Use a little bit of butter and coat the bottom and sides of the Dutch oven (8 inch).
2. Add all the ingredients, except the pasta and cheese. Add some water to the dutch oven. I rinsed the can of beans and the flexible cutting board with some water that I added into the Dutch oven–it’s the whole leave-no-trace thing. (It is advised especially in areas where there are bears to not dump any water that may contain food particles on the ground. Therefore, I used the rinse water for the soup and brought pasta that I had cooked at home. If you cook pasta in “bear-country” without outhouses or restrooms, you are advised to drink the pasta water…yuck!!!)
3. Place Dutch oven on hot coals and cook for approximately 20-30 minutes. The length may vary depending on heat of fire, size of the veggies, and the desired done-ness). Check periodically and stir to prevent anything from sticking to the bottom or the sides of the Dutch oven.
4. Once heated, serve in bowls with pasta and shredded cheese. Enjoy =)

Minestrone soup in Dutch  Oven

Minestrone soup in Dutch Oven

Minestrone soup served with bicycle pasta

Minestrone soup served with bicycle pasta

Health benefits:
* Carrots are a great source of beta carotene, vitamin C and B, fiber, calcium, iron, and potassium.
* Kidney beans are rich in potassium and magnesium, thus they help to keep blood pressure in check. In addition, the high fiber content can help to reduce bad LDL cholesterol.. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.
* Tomatoes are rich in vitamin C and E, beta carotene, magnesium, potassium, and calcium.

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