Characteristics

This STAR meal incorporates potatoes and tofu with mushrooms and vegetables. It is a filling and delicious meal that offers a nice array of flavors and provides healthy complex carbohydrates, healthy fats, and plant proteins. It also provides various vitamins and minerals, and is naturally low in sodium, high in fiber, and cholesterol free.

TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs

  • 100% Plant-Based / Vegan
  • Wheat-free
  • Gluten-free
  • Grain-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Corn-free
  • Oil-free
  • Sugar-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. PREPARE POTATOES: Wash the potatoes, peel them, and dice them up into bite-sized chunks.
    • Transfer the potatoes into a stainless steel pot and fill the pot with enough water to cover them.
    • Cover the pot with a lid, place on the stove, and bring to a boil. Reduce the heat to low and partially open the lid.
    • Allow the potatoes to cook semi-covered on low for about 10 to 12 minutes until they have softened to your liking.
  2. PREPARE MUSHROOMS & TOFU & ZUCCHINI: Clean the mushrooms, trim the stems, and chop the mushrooms into smaller pieces.
    • Transfer the mushrooms into a stainless steel skillet and add just enough water to thinly cover the base of the pan.
    • Add some balsamic vinegar, dried herbs, black pepper, and salt to the pan. Stir with the mushrooms and water.
    • Cover the pan with a lid, place on the stove, and cook on low for 10 to 15 minutes.
    • Peel the onion, trim the ends, and dice up a desired quantity of the onion. Add to the cooking mushrooms and stir the ingredients together.
    • Remove the tofu from the package, drain any excess water, and dice up a desired amount of the tofu. Add the tofu to the cooking pan and stir the ingredients together.
    • Wash the zucchini, trim the ends, peel it if desired, and cut it up into small chunks. Add the zucchini to the cooking pan for the final few minutes of cooking.
  3. Once the potatoes have cooked, drain out any excess water, and set aside.
  4. Once the pan mixture has cooked, remove from the heat and add in a desired quantity of the potatoes and sunflower seeds to the pan. Gently stir all of the ingredients together.
  5. If desired, add more balsamic vinegar or salt or pepper to the mixture.
  6. Place desired amounts of the veggie-mushroom-tofu mixture on your meal plate(s).
  7. Serve and enjoy!

Meal Nutritional Benefits

Potatoes

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and most B vitamins
  • provide minerals, including potassium, copper, manganese, magnesium, iron, calcium, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support the nervous, immune, and digestive systems
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: To enjoy these benefits, eat potatoes in their gently cooked form, without any oils, dairy, or unhealthy condiments, and not in any fried or browned states. High or prolonged heat, frying, and browning contribute to the creation of harmful acrylamide.

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

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

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

Organic Tofu

  • excellent source of protein; provides some healthy fats and carbohydrates
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium, and zinc
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, and diabetes type 2
  • Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.

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.

Sunflower Seeds

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide an excellent source of omega-6 fatty acids
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, and most B vitamins
  • provide minerals, especially phosphorus, potassium, magnesium, calcium, 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 type 2, and other diseases

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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