Simple Minestrone Soup will warm you on chilly days

Never mind that hearty vegetable soups are great for warming up during this increasingly chilly time of year. Or that they can pack tons of healthy produce and beans into a lean, savory package.

The real strength of soups is that they are so easy to make and so hard to mess up.

Though 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

From Nava Atlas’ “Vegetarian Soups for All Seasons,” (Amberwood Press, 2006, $15.95.)

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

16-ounce can salt-free diced tomatoes (not drained)

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 and freshly ground black pepper, to taste

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

Add the carrots, celery and leaves, and potatoes. Add just enough water to cover the ingredients. Stir in the tomatoes, tomato sauce, wine (if using), bay leaves and Italian seasoning. Bring to a rapid simmer, then cover, lower heat to simmer and cook 20 to 25 minutes, or until vegetables are just tender.

Add the chickpeas, peas and parsley. Add water if soup has become too thick. Season with salt and pepper. Simmer another 20 to 30 minutes, or until vegetables are completely tender. Discard bay leaves and serve.

Yield: 8 servings

Nutrition information per serving: 130 calories, 3 grams fat (21 percent fat calories), 5 grams protein, 24 grams carbohydrate, no cholesterol, 6 grams dietary fiber, 190 milligrams sodium.