Preheat a heavy bottom soup pot over medium heat and sautee the onion in a light drizzle of olive oil (or water for WFPB compliance) until translucent and starts to get a little color. Add a pinch of salt and chili flakes and give everything a good stir.
1 onion, 1 pinch red chili flakes or to taste
Stir in the grated carrot, diced bell pepper and sliced fennel. Toss to combine with the onion and cook a few more minutes on medium high heat until the veggies start getting a little color.
1 carrot, 1 bell pepper, 1 small fennel bulb
Push the veggie mixture to the sides. Drizzle a little olive oil in the center of the pot and add the garlic, capers and fennel seeds. Cook until fragrant taking care not to let the garlic burn. Stir well.
2 Tbsp capers, 4 cloves garlic, 1 Tbsp fennel seeds
Add the diced tomatoes, bay leaves, rosemary and water. Bring to a simmer and cover with a lid. Cook the soup on medium low heat for 25 minutes to concentrate the flavor.
2 bay leaves, 1 sprig rosemary, 28 oz can diced tomatoes, 8 cups water
After 25 minutes have passed taste the soup and season it with a generous pinch of salt. Add the fregola couscous or whatever small shape pasta you are using.
1 cup small shape pasta
Cook until the pasta is al dente. Usually fregola takes between 15 and 17 minutes to cook but other small shape pastas are done in half that time, so it’s important to follow the cooking times on the package. Adjust seasoning with salt and pepper.
S + P to taste
Stir in the fresh parsley and serve with homemade crusty bread or garlic bruschetta.
1/2 cup Italian parsley