Characteristics
This STAR meal incorporates a whole grain pasta with chickpeas, mushrooms, pine nuts, and tomatoes. 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, depend on needs and portion preferences
- 100% Plant-based / Vegan
- Wheat-free / Gluten-free (depending on your pasta choice)
- Corn-free
- Soy-free
- Peanut-free
- Oil-free
- Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Whole Grain Pasta - variety of your choice, such as brown rice pasta, whole spelt pasta, or whole rye pasta
- Organic Chickpeas - Garbanzo Beans - pre-cooked
- Organic Mushrooms - variety of your choice
- Organic Tomatoes - variety of your choice
- Organic Pine Nuts
- Organic Garlic Powder or fresh garlic minced
- Organic Onion Powder or fresh onion minced
- Organic Dried Herbs or Fresh Herbs - variety of your choice
- Organic Cayenne Pepper
- Organic Black Pepper
- Unrefined Sea Salt or Himalayan Salt
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: 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 dried herbs, salt, and other spices to cook with the mushrooms.
- Wash the tomatoes, remove the cores, and chop into smaller pieces. Set aside.
- 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 mushrooms have cooked, remove from heat and add in a desired quantity of chickpeas, tomatoes, and pine nuts to the pan.
- Gently stir all of the pan ingredients together and top up with any additional salt or spices, if needed.
- 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.
Chickpeas / Garbanzo Beans / Hummus
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, 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
- Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)
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
Pine Nuts
- excellent source of healthy fats
- provide some protein, carbohydrates, and fiber
- provide some phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, including most vitamin B vitamins, including folate
- provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, zinc, and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support the cardiovascular system and nervous system
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
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
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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