This is one of the countless examples of STAR Meals. It is quick and easy to make, uses readily available ingredients, and provides a satisfying meal whenever a grain-free meal is desired. As is common to STAR meals, it offers an abundance of healthy carbohydrates, fiber, and protein, while being naturally low in fat. It is also full of vitamins, minerals, phytonutrients, and antioxidants. This gently cooked meal also provides a nice warming meal for any colder months of the year.

Characteristics

Type: Anytime meal
Prep time: ~ 15 minutes (with pre-cooked chickpeas)
Servings: makes about 2 meal portions; adjust to personal needs

  • Vegan / Plant-based
  • Real food
  • Whole food
  • Gluten-free
  • Wheat-free
  • Grain-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Sugar-free

Goodies Needed*

Meal:

Meal Seasoning for 2 portions:

Optional Garnish:

  • Organic Baby Tomatoes
  • Organic Spinach Leaves

TOOLS:

  • Stainless Steel Cooking Pot (for chickpeas)
  • Stainless Steel Pan / Skillet with lid
  • Cutting Board
  • Lemon Reamer
  • Utensils

Preparation Steps

  1. Have on hand cooked chickpeas. You can cook them fresh for this meal too.
  2. Prepare your skillet pan with a thin layer of water to cover the base.
  3. Wash/clean the mushrooms and slice or dice into smaller pieces. Place the mushrooms onto your pan and begin to heat on medium with the lid on.
  4. Wash the cauliflower and cut it into small pieces. Add the cauliflower to the pan.
  5. Once steam is being generated in the pan, time the cooking process for 5 minutes.
  6. Wash the zucchini, trim the ends, and slice or dice into smaller pieces.
  7. When the 5-minute timer has gone off, add the zucchini to the pan along with the seasoning ingredients, except for the lemon. Mix everything well, and cook for another 5 minutes with the lid on.
  8. Prepare your lemon by washing it and cutting it in half.
  9. When the timer goes off, turn off the heat and stir in the cooked chickpeas. Using the lemon reamer, squeeze in all the lemon juice, and mix everything thoroughly.
  10. Place desired portions of the mixture onto your plate(s) and garnish with the optional tomatoes and spinach. Enjoy!

Tips

  • Store any leftovers in sealed glass containers in the fridge and use the next day for maximum freshness and nutrient integrity.
  • Make different variations of this meal by alternating the bean and mushroom variety and vegetable combinations.

Health and Nutrition Benefits

Chickpeas / Garbanzo Beans / Hummus

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)

Crimini Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidants, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins, including vitamin B12 and folate
  • provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cauliflower

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases

Zucchini (Summer Squash)

  • provides some carbohydrates, fiber, protein, and are virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Tamari (Fermented Soy Sauce)

  • adds umami flavor to dishes, but it is very high in sodium, even though it contains less sodium than regular soy sauce
  • provides trace amounts of protein and carbohydrates, and is virtually fat-free
  • provides some phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides some vitamins, specifically some B vitamins like folate and choline
  • provides some minerals, potassium, phosphorus, magnesium, and calcium
  • supports the digestive and immune systems and healthy blood sugar levels
  • Health Tips: Choose organic tamari only to avoid GMO soy. Opt for wheat-free/gluten-free varieties and ones that are reduced in sodium.

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