This is a delicious and traditional-like pasta meal for the pasta lovers, that is best suited for active lifestyles and athletes. It features complex carbohydrates, and is low in fat, along with a good variety of micronutrients. It is naturally low in sodium, high in fiber and nutrient dense calories.
TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, make quantities according to personal needs
- 100% Plant-Based (Vegan)
- Can be wheat/gluten free depending on pasta choice
- Refined sugar-free
- Whole Wheat Pasta (organic - store bought or home made) OR Brown Rice Pasta (for a wheat and gluten-free option)
- Zucchini (organic)
- Crimini or White Mushrooms (organic)
- Garlic Cloves (organic)
- Fresh Basil Leaves (organic)
- Dried Oregano (organic)
- Black Pepper (organic)
- Sea Salt or Himalayan Salt (unrefined)
- Nutritional Yeast (organic, non-GMO)
- Ground Almonds (organic, raw)
- Extra Virgin Olive Oil (organic)
- Pot, large 5 quart
- Cook the pasta as per package instructions (usually takes less than 10 minutes in boiling water), or make your own pasta ahead of time.
- Place a thin layer of water into your skillet and begin heating at low-medium heat.
- Wash/clean the mushrooms as required, and slice or dice them into smaller pieces.
- Place the mushrooms into your skillet, cover, and cook on low-medium heat.
- Peel and mince 1 - 3 cloves of garlic (depending on portion needs) and stir into the cooking mushrooms.
- Wash and shred the zucchini using a food processor or box grater, and add into the cooking mushrooms.
- Rinse and finely chop up a good portion of basil leaves. Add into your pan, stir everything well, cover and continue to simmer for a few more minutes. In total, your mix should cook gently for about 10 to 12 minutes.
- When the pasta is done, drain the water, and rinse the pasta to prevent it from sticking together.
- Remove your mushroom-veggie mixture from the heat and add the contents of the pan into your pasta pot. Sprinkle through with the oregano, salt, and pepper, and stir well together. You can also stir in some olive oil, if desired.
- Place a desired portion of the mix on a plate and garnish with some nutritional yeast flakes or ground almonds. Enjoy.
- Use a whole grain, organic pasta that is most suitable for you. It does not have to be wheat pasta.
- If sprinkling the meal with ground almonds, obtain raw, organic whole almonds and grind or powder them yourself using a blender, food processor, or grinder.
Meal Nutritional Benefits
Whole Wheat Pasta:
- offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
- good source of (in descending order): manganese, fiber, tryptophan and magnesium
- helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
- enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
- for more information, visit the whole wheat detailed overview from World’s Healthiest Foods
- 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
- 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
- Rich in monounsaturated fat and polyphenols
- Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
- helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
- for more information, visit the olive oil detailed overview from World’s Healthiest Foods
- 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
- 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
- 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
- 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