HANDS-ON TIME: 40 minutes TOTAL TIME: 50 minutes
In addition to all of the phytonutrients, vitamins, and minerals in this Italian-style vegetable and pasta soup, one serving supplies almost half of your recommended daily intake of fiber. Whole-wheat couscous replaces the traditional addition of white pasta. Make the soup on a weekend and freeze for weekday meals.
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
2 carrots, halved lengthwise and thinly sliced crosswise
2 garlic cloves, thinly sliced
4 cups diced (1-inch) red cabbage (about ½ pound)
1 teaspoon ancho chile powder
½ teaspoon dried rosemary, crumbled
2 cups lower-sodium chicken broth
1 can (14.5 ounces) no-salt-added diced tomatoes
1 can (15 ounces) no-salt-added red kidney beans, rinsed and drained
¼ teaspoon salt
3 cups small broccoli florets
½ cup thinly sliced, peeled broccoli stalks
½ cup whole-wheat couscous
2 tablespoons red wine vinegar
¼ cup grated Parmesan cheese
In a large saucepan or 5-quart Dutch oven, heat the oil over medium heat. Add the onion, carrots, and garlic and cook, stirring frequently, until the onion is tender, about 10 minutes. Add the cabbage, cover the pan, and cook until the cabbage has wilted, about 5 minutes.
Add the chile powder and rosemary and stir to coat. Add the chicken broth, tomatoes, beans, salt, and 2½ cups water and bring to a boil. Cook for 5 minutes.
Add the broccoli florets and stalks and cook until the broccoli is tender, 3 to 5 minutes. Stir in the couscous, cover, and remove from the heat. Let stand for 5 minutes for the couscous to soften. Uncover and stir in the vinegar. Serve with Parmesan.
MAKES 4 (2½-CUP) SERVINGS
Per serving: 276 calories, 5.5 g fat, 1.5 g saturated fat, 16 g protein, 45 g carbohydrate, 17 g fiber, 501 mg sodium
Variation: Make this with 3½ cups cut-up broccoli rabe instead of regular broccoli, and chickpeas instead of kidney beans. Swap in whole-wheat orzo for the couscous (but precook it in boiling water first).