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:

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, 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.
  3. 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.
  4. Once the pasta has cooked, remove from heat, drain it to remove all the water, rinse with cold water if needed, and set aside.
  5. Once the pan mixture has cooked, remove from heat.
  6. 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.
  7. Place a desired portion of the pan mixture on top of your pasta.
  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.

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

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