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:

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: 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.
  3. Wash the tomatoes, remove the cores, and chop into smaller pieces. Set aside.
  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 mushrooms have cooked, remove from heat and add in a desired quantity of chickpeas, tomatoes, and pine nuts to the pan.
  6. Gently stir all of the pan ingredients together and top up with any additional salt or spices, if needed.
  7. 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.
  8. Place a desired portion of the pan mixture on top of your pasta.
  9. 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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