Characteristics

This is an easy to make, simple meal for those wishing to enjoy the benefits of beans and vegetables without any grains. It still offers an abundance of healthy carbohydrates, as well as fats and proteins. It is rich in fiber, naturally low in sodium and cholesterol free. The steamed soft and juicy vegetables can make this a great warm meal for the whole family.

TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs

  • Vegan
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • Chickpeas/Garbanzo Beans (organic)
  • Zucchini (organic)
  • Crimini Mushrooms (organic)
  • Cauliflower (organic)
  • Coconut Oil (organic, virgin)
  • Garlic (organic)
  • Black Pepper (organic)
  • Dried Oregano (organic)
  • Dried Basil (organic)
  • Sea Salt (unrefined)

Garnish:

  • Baby Tomatoes (organic)
  • Spinach Leaves (organic)

TOOLS:

  • Pot, medium or large
  • Skillet/Pan, large
  • Stove
  • Cutting Board

Preparation Steps

  1. Pre-soak the beans overnight in plenty of water. The next day drain the beans, rinse and fill with fresh water (more than enough to cover). Cover and bring the beans to a boil, then reduce heat to low and simmer for about 45 minutes.
  • Wash/clean the mushrooms and slice or dice into smaller pieces. Set aside.
  • Wash the zucchini (peel if needed), and dice into small chunks. Set aside.
  • Wash the cauliflower, cut a desired amount (unless using the whole head) and chop into small chunks. Set aside.
  • When the beans are in their last 15 minutes of cooking, prepare the veggie mix on the stove, unless your beans are pre-cooked already then go ahead with the next step.
  • Heat some coconut oil in a large skillet/pan on low-medium heat.
  • Peel a clove or two of garlic and mince finely. Add to the hot pan.
  • Add in the chopped vegetables and mushrooms into the hot pan.
  • Sprinkle a generous amount of the herbs, and some salt and pepper on the mix.
  • Cover and cook for about 10 - 15 minutes on low heat, stirring occasionally.
  • Once your beans are done, drain the water and add a desired amount of the beans into your veggie mix pan. Stir well all of the ingredients and remove from heat.
  • Place desired portions onto your meal plate(s) and garnish with some tomatoes and spinach. Enjoy.

Meal Nutritional Benefits

Chick Peas (Garbanzo Beans):

  • An excellent high protein, high fiber addition to any meal!
  • When combined with carbs such as rice, they provide a literally fat-free, high quality protein meal
  • Source of (in descending order): molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus and iron
  • Protects against heart disease by decreasing chances of a heart attack, lowers cholesterol, stabilizes blood sugar, helps prevents IBS and constipation and reduces risk of colon cancer
  • An excellent source of iron to prevent anemia and increase overall energy
  • For more information, visit the chick pea detailed overview from World’s Healthiest Foods

Zucchini:

  • good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
  • protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
  • for more information, visit the zucchini (summer squash) detailed overview from World’s Healthiest Foods

Crimini Mushrooms:

  • Great source of phytonutrients and anti-cancer properties
  • good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
  • reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
  • for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Cauliflower:

  • Provides a unique delicacy to the meal when cooked in olive oil and bread crumbs
  • good source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3
  • contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
  • for more information, visit the cauliflower detailed overview from World’s Healthiest Foods

Tomatoes:

  • Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
  • aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Spinach:

  • provides an xcellent source of vitamins, minerals, antioxidants, fiber and is a rich alkaline food source
  • good source of: vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
  • protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
  • enhances eye sight, immune system and mental function
  • for more information, visit the spinach detailed overview from World’s Healthiest Foods

Coconuts (Oil):

  • Most heat stable oil for cooking
  • Offers heart and brain healthy medium-chain fatty acids
  • Read about the many health benefits of coconuts

Garlic:

  • Adds a rich aroma to any meal
  • good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
  • has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
  • protects against many cancers, protects against asbestos and promotes healthy weight control
  • has anti-inflammatory, antibacterial and antiviral activity
  • promotes optimal health
  • for more information, visit the garlic detailed overview from World’s Healthiest Foods

Basil:

  • good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
  • contains excellent mix of flavonoids that offer protection at the cellular level
  • anti-bacterial, anti-inflammatory, and enhance cardiovascular health
  • for more information, visit the basil detailed overview from World’s Healthiest Foods

Oregano:

  • Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
  • Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
  • For more information, visit the oregano detailed overview from the World’s Healthiest Foods

Black Pepper:

  • Good source of: manganese, vitamin K, iron and fiber
  • Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • Also contains antibacterial and antioxidant properties
  • For more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries