Characteristics
This STAR meal incorporates a whole grain pasta with mushrooms, eggplants, and broccoli. It provides healthy carbohydrates and protein, and is naturally very low in fats. It also provides a rich assortment of vitamins and minerals, is naturally low in sodium, cholesterol free, and high in fiber.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- 100% Plant-Based / Vegan
- Wheat-free / Gluten-free - depending on your choice of pasta
- Corn-free
- Soy-free
- Oil-free
- Peanut-free
- Nut-free
- Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Whole Grain Pasta - variety of your choice, like brown rice pasta, whole spelt pasta, etc.
- Organic Mushrooms - variety of your choice
- Organic Eggplant
- Organic Broccoli
- Organic Garlic Powder or fresh garlic minced
- Organic Onion Powder or fresh onion minced
- Organic Cumin Powder
- Organic Cayenne Pepper
- Organic Black Pepper
- Unrefined Sea Salt or Himalayan Salt
- Organic Balsamic Vinegar
TOOLS:
Preparation Steps
- 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.
- PREPARE MUSHROOMS & EGGPLANT: While the pasta is cooking, clean your mushrooms, and cut them up into small pieces.
- Transfer the mushrooms into a large stainless steel skillet and fill the pan with a little water, just enough to thinly cover the base. Cover the pan with a lid and cook on low heat for 10 to 15 minutes.
- If you are using fresh garlic or onion, prepare them accordingly and add the minced pieces to the pan to cook with the mushrooms.
- If you are using garlic powder or onion powder, add them to the pan along with the other spices, salt, and balsamic vinegar to cook with the mushrooms.
- Wash the eggplant, trim the ends, and dice up into small chunks. Add to the cooking pan, stir everything together, and continue cooking with the lid covered.
- Check on the pan periodically to see if you need to add a little more liquid (water or balsamic vinegar) to not let the ingredients dry out.
- Wash the broccoli, remove the stem, and chop up the florets into small pieces. Add the broccoli to the pan for the final 3 to 5 minutes of cooking.
- Once the pasta has cooked, remove from heat, drain it to remove all the water, rinse with cold water if needed, and set aside.
- Once the pan mixture has cooked, remove from heat.
- Place a desired portion of pasta on your meal plate(s). Alternately, you can mix the pasta into the pan mixture to have it all mixed together before serving.
- Place a desired portion of the pan mixture on top of your pasta.
- 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.
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
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
Balsamic Vinegar
- not a significant source of calories, macronutrients (carbs, fats, protein), or vitamins
- provides phytonutrients and antioxidants
- provides minerals, specifically potassium, phosphorus, calcium, and magnesium
- support optimal health, weight, healing, and prevention
- supports healthy digestion, blood pressure, blood sugar, and cholesterol levels
- protects against heart disease, cancer, and diabetes type 2
- Health Tip: Choose organic and pure balsamic vinegar with no additives for proper health benefits. Choose a high-quality one that has been well-aged.
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
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
Cumin
- not a significant source of calories or macronutrients
- provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provides vitamins, including vitamin A, C, and some B vitamins
- provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Cayenne Chili Pepper
- not a significant source of calories or macronutrients
- provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
- provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, 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
(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.