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.

　　

Ingredients

8 or more servings

　　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

　　

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