Characteristics

This STAR meal incorporates the nutritious goodness of quinoa, mushrooms, and various vegetables. 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.

TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs

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

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. PREPARE QUINOA: To cook quinoa, use a 1 to 2 OR 1 to 1.5 ratio of quinoa cups to water cups. (More water for gas stoves, less water for electric stoves.) Fill a pot with the right amount of water, cover, and bring to a boil. Rinse the quinoa well using a sieve and add it to the boiling water. Reduce the heat to the lowest and cook the quinoa for 10 to 15 minutes until all of the water has been absorbed.
  2. PREPARE MUSHROOMS & VEGETABLES: While the quinoa is cooking, add a thin layer of water, just enough to cover the base, into a large stainless steel pan. Begin to heat the pan on the lowest heat setting and prepare the mushrooms and vegetables in the following order to achieve the right cooking times.
    • Clean the mushrooms, trim the stems, cut them up into small pieces, and transfer the mushrooms into the pan. Cover the pan with a lid and cook on the lowest heat for about 15 minutes.
    • Peel the onion, trim the ends, dice a desired amount of the onion, and add to the cooking pan.
    • Wash the eggplant, trim the ends, dice up a desired amount into small pieces, and add to the cooking pan.
    • Add some balsamic vinegar, salt, and spices to the cooking pan. Stir everything together, cover back with the lid, and continue cooking for the remainder of the time or until everything has softened to your liking.
    • Washt the bell pepper, remove the core, dice a desired amount into small pieces, and add to the final minutes of the cooking pan.
    • 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. Cooking with the lid on at all times and on the lowest heat should prevent your ingredients from drying out.
  3. Wash the leafy greens, remove any excess water, cut into smaller pieces, and place in a thin layer on your meal plate(s).
  4. Once the quinoa has cooked, remove from heat, let sit for a few minutes, then fluff with a fork, and set aside.
  5. Once the pan mixture has cooked, remove from heat. Check to see if you would like to add any additional vinegar or spices. There should be some liquid left in the pan to serve as a light sauce.
  6. Place a desired portion of quinoa on your meal plate(s). Alternately, you can mix a desired amount of quinoa 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 leafy greens.
  8. Serve and enjoy!

Meal Nutritional Benefits

Quinoa

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, specifically vitamin A, E, and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, selenium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, 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

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

Bell Peppers

  • 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, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Cilantro Leaves

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provide vitamins, especially vitamin A, C, K, and folate
  • provide minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • support optimal health, weight, healing, and prevention
  • provide outstanding cleansing and detoxification abilities, especially against heavy metals
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other lifestyle diseases

Spinach

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

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

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.

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