Name: Minestrone
Yield: 8 or more servings
Ingredients: 2 tablespoons 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; One 16-ounce can salt-free diced tomatoes, undrained; 1 cup salt-free tomato sauce; 1/4 cup dry red wine, optional; 2 bay leaves; 2 teaspoons Italian herb seasoning; 1 cup canned chickpeas, drained and rinsed; 1 cup frozen green peas, thawed; 2 tablespoons minced fresh parsley; Salt and freshly ground pepper to taste

Filling and flavorful, this becomes a meal in itself when served with a robust bread such as Focaccia Bread (page 148). It keeps exceptionally well and develops flavor as it stands.

Recipe information

Yield
8 or more servings

Ingredients

2 tablespoons 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

One 16-ounce can salt-free diced tomatoes, undrained

1 cup salt-free tomato sauce

1/4 cup dry red wine, optional

2 bay leaves

2 teaspoons Italian herb seasoning

1 cup canned chickpeas, drained and rinsed

1 cup frozen green peas, thawed

2 tablespoons minced fresh parsley

Salt and freshly ground pepper to taste

Preparation

Step 1
Heat the oil in a soup pot. Add the onions and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.
Step 2
Add the carrots, celery and leaves, and potatoes, along with just enough water to cover. Stir in the tomatoes, tomato sauce, optional wine, bay leaves, and seasoning. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the vegetables are just done, about 20 to 25 minutes.
Step 3
Add the chickpeas, green peas, and parsley. Adjust the consistency with more water as needed if the soup is too crowded, then season with salt and pepper.
Step 4
Simmer over low heat for at least another 20 to 30 minutes, or until the vegetables are completely tender, but not overdone. Discard the bay leaves and serve.
Nutrition Information
Step 5
Per serving:
Step 6
Calories: 130
Step 7
Total fat: 3g
Step 8
Protein: 5g
Step 9
Fiber: 6g
Step 10
Carbohydrate: 24g
Step 11
Cholesterol: 0mg
Step 12
Sodium: 190mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Nutrition Information

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Recipe notes