(AP) - Never mind that hearty vegetable soups are great for warming up during this increasingly chilly time of year. Or that they can pack lots of healthy produce and beans into a lean, savoury package.
The real strength of soups such as this minestrone from Nava Atlas' "Vegetarian Soups for All Seasons" (Amberwood Press) is that they are so easy to make and so hard to mess up.
Soups are among the most forgiving of foods, readily accepting just about anything you care to toss in and delivering a hearty, satisfying meal layered with complex flavours.
Although delicious as written, this minestrone is easily adapted to whatever is on hand. No potatoes? Try sweet potatoes. Or turnip or squash. And kidney or navy or even black soy beans would stand in nicely for the chickpeas.
Minestrone Soup
30 ml (2 tbsp) extra-virgin olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
2 medium carrots, peeled and diced
2 medium celery stalks, diced
Handful of celery leaves, chopped
2 medium potatoes, peeled and diced
1 can (500 ml/16 oz) salt-free diced tomatoes (undrained)
250 ml (1 cup) salt-free tomato sauce
50 ml ( 1/4 cup) dry red wine (optional)
2 bay leaves
10 ml (2 tsp) Italian herb seasoning
250 ml (1 cup) canned chickpeas, drained and rinsed
250 ml (1 cup) frozen peas, thawed
30 ml (2 tbsp) minced fresh parsley
Salt and freshly ground black pepper
In a large pot, heat oil over medium-low heat. Add onions and saute until translucent, about 5 minutes. Add garlic and continue to saute until both are golden.
Add carrots, celery and leaves, and potatoes. Add just enough water to cover ingredients. Stir in tomatoes, tomato sauce, wine (if using), bay leaves and Italian seasoning. Bring to a rapid simmer, then cover, lower heat to simmer and cook for 20 to 25 minutes, or until vegetables are just tender.
Add chickpeas, peas and parsley. Add water if soup has become too thick. Season to taste with salt and pepper. Simmer for another 20 to 30 minutes, or until vegetables are completely tender. Discard bay leaves and serve.
Makes 8 servings.
Nutrition information per serving: 130 calories, 5 g protein, 3 g total fat, 24 g carbohydrates, 0 mg cholesterol, 190 mg sodium, 6 g fibre.
