Minestrone Soup

Yield: 8 servings

2 tablespoons extra-virgin olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
2 medium carrots, peeled and diced
2 medium ribs celery, diced
1 handful celery leaves, chopped
2 medium potatoes, peeled and diced
1 (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 peas, thawed
2 tablespoons minced fresh
parsley
Salt
Freshly ground black pepper

In a large pot, heat oil over medium-low heat. Add onions; saute until
translucent, about 5 minutes. Add garlic; saute until onion and garlic are
golden.

Add carrots, celery, celery leaves and potatoes. Add just enough water to
cover the ingredients. Stir in tomatoes and their juice, tomato sauce, wine,
bay leaves and Italian seasoning. Bring to a rapid simmer, then cover, lower
heat to a slow simmer and cook 20 to 25 minutes, 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 20 to 30 minutes, until
vegetables are completely tender. Discard bay leaves and serve.

Per serving: 160 calories; 4g fat (23 percent calories from fat); 0.5g
saturated fat; no cholesterol; 5g protein; 26g carbohydrate; 5g sugar; 5g
fiber; 73mg sodium; 50mg calcium; 484mg potassium.

Adapted from "Vegetarian Soups for All Seasons," by Nava Atlas

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