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Leafy escarole is rich in vitamin K and folate, while beans are an excellent source of fiber. Use whatever bite-size pasta you have on hand, says Anderson.

2 quarts good-quality vegetable broth
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2 cans (15 to 16 ounces each) small white beans, not drained
8 large onion, cut into small dice
8 teaspoon hot red pepper flakes, or to taste
1 cup ditalini (or any bite-size pasta)
Sprinkle of salt and ground black pepper

Microwave broth and tomatoes together on high until steaming (5 minutes).

Heat oil over medium-high heat in a large pot. Add onions, celery, and carrots; saute till tender (5 minutes). Add Italian seasonings and red pepper; saute until fragrant (one minute).

Add broth mixture and remaining ingredients; cover and bring to a simmer. Reduce heat to medium-low; continue to simmer, partially covered and stirring occasionally, until vegetables are soft and pasta is tender (15 minutes). Serves eight.


CALORIES PER SERVING: 220
CARBS: 41 G
FIBER: 10 G
PROTEIN: 10 G
FAT: 4 G

Ten-time marathoner PAM ANDERSON was inspired to write her latest title, Cook Without a Book: Meatless Meals, after deciding in 2009 to eat less meat. "I didn't want to support factory farming," says Anderson, who ran the Seaside School Half-Marathon in Santa Rosa, Florida, in March. "Now that I know how to make great vegetarian meals, I cook this way even more frequently." For more, see threemanycooks.com.