Characteristics

This STAR meal incorporates a whole grain pasta with mushrooms, vegetables, and cashews. It provides healthy carbohydrates, healthy fats, and plant proteins, along with a rich assortment of vitamins and minerals. It is naturally low in sodium, cholesterol free, and high in fiber.

PREP TIME: < 30 mins
SERVINGS: not set, make based on personal needs

  • 100% Plant-based (Vegan)
  • Wheat-free / Gluten-free - depending on your pasta choice
  • Soy-free
  • Corn-free
  • Peanut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. PREPARE PASTA: Fill a large pot with water, cover, and bring to a boil. Add in a desired amount of pasta, reduce the heat, and cook for 10 to 15 minutes or per your pasta package instructions.
  2. PREPARE MUSHROOMS & EGGPLANT: While the pasta is cooking, place a thin layer of water, just enough to cover the base, in a large stainless steel pan, and begin to cook on the lowest heat.
    • Clean the mushrooms, trim the stems, cut up into small pieces, and add the mushrooms into the pan. Cover the pan with a lid and cook on low heat for about 15 minutes.
    • Wash the eggplant, trim the ends, and dice up into small chunks. Add to the cooking pan and continue cooking with the lid covered.
    • Add all of the herbs, spices, salt, and some tomato purée to the cooking pan. Stir everything together, cover back with the lid, and continue cooking until everything has softened to your liking.
    • Wash the tomato, remove the core, dice into small chunks, and add to the pan for the final few minutes of cooking.
  3. Wash the green onions, trim the ends, and slice into small pieces. Set aside.
  4. Crush into smaller pieces a desired amount of cashews using a food processor, blender, or your preferred method. Set aside.
  5. Once the pasta has cooked, remove from heat, drain all the water, rinse with cold water if desired, and place a desired amount onto your meal plate(s).
  6. Once the pan mixture has cooked, remove from heat, stir well, taste to see if you would like to add any additional salt or pepper, and transfer a desired portion onto the pasta on the meal plate(s).
  7. Sprinkle some green onions and crushed cashews on top of the meal.
  8. Serve and enjoy!

Meal Nutritional Benefits

Brown Rice

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins, including choline and folate
  • provides minerals, especially phosphorus, potassium, magnesium, calcium, manganese, zinc, iron, and selenium
  • 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

Organic Whole Spelt

  • provides healthy carbohydrates (58%), fiber, protein (17%), and is naturally low in fat
  • provides phytonutrients and antioxidants
  • provides vitamins, specifically most B vitamins, including folate
  • provides minerals, especially phosphorus, manganese, magnesium, zinc, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • helps reduce the risk of heart disease, cancer, and diabetes type 2
  • Health Tips: Avoid processed spelt-containing foods, even if whole. Choose organic, stone-ground whole spelt flours for highest safety and nutrient integrity.

Shiitake Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidant, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins
  • provide minerals, especially copper, selenium, manganese, 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
  • for more info, see the Shiitake Mushrooms overview on World’s Healthiest Foods

Eggplant

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, specifically most B vitamins, including folate
  • provides minerals, especially copper, manganese, and potassium
  • supports optimal health, weight, healing, and prevention
  • supports healthy cardiovascular and nervous system health
  • helps prevent heart disease, cancers, and diabetes type 2

Tomatoes

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

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels

Cashews

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin K and some of the B vitamins
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, 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

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

Herbs (fresh and dried)

  • naturally low in carbohydrates and are virtually fat-free
  • a source of fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide anti-fungal, anti-bacterial, and anti-microbial properties
  • provide lots of vitamins, including vitamins A, C, some Bs, E, and K
  • provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

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

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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