This is a very filling and delicious meal that is especially well suited for athletes or those with very active lifestyles. It features complex carbohydrates, proteins and healthy fats, along with some micronutrients. It is naturally low in sodium, high in fiber and nutrient dense calories. For smaller appetites, or less active lifestyles, or more acid-alkaline balance, consume a small portion along with some greens-based salad.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, depend on needs and portion preferences
- Refined sugar-free
- Whole Grain Spelt Pasta (organic)
- Chickpeas (Garbanzo Beans) (dry, organic)
- Baby, Cherry or Cocktail Tomatoes (organic)
- Crimini (Brown) or White Mushrooms (organic)
- Olive Oil (organic)
- Pine Nuts (organic)
- Garlic (organic)
- Onion (organic)
- Fresh or dried Basil Leaves (organic)
- Fresh or dried Oregano Leaves (organic)
- Black Pepper (organic)
- Sea Salt or Himalayan Salt (unrefined)
- Optional - Cayenne Pepper (organic)
- Large pot(s), like a 5 quart
- Pre-cook soaked beans at an earlier time to have them ready to incorporate into this meal, otherwise meal will take about 60 minutes to prepare. Dry beans need to be soaked overnight. The next day drain the water, rinse and cover with fresh water, and cook on low heat for about 50 - 60 minutes, or until adequately cooked.
- Cook pasta according to package instructions in ample water - usually around 10 minutes.
- Wash/clean the mushrooms and chop or slice into small pieces. Place on clean pan, cover and heat on low-medium heat. You can add some oil to begin with, but it is not needed as the covered mushrooms will quickly produce their own juices.
- Mince 1-3 cloves of garlic (depending on portions you are making, and add to cooking pan, stirring into the mushrooms.
- Mince or chop finely half to one onion, and add to cooking pan, stirring it into other ingredients. Cover the pan and let simmer on low heat, while you are preparing the rest.
- Wash the tomatoes and cut them into halves or quarters. Add them into the pan with the other ingredients.
- Sprinkle in some basil, oregano, black pepper and sea salt, as well as the optional cayenne pepper if wishing to add some spice. Stir everything together, cover and continue to simmer.
- Add in a generous amount of chickpeas to the pan, stir, cover and let heat only for a few minutes to warm up if they are cold, unless they were freshly cooked. In that case skip this step and simply stir in the chickpeas but remove the mixture from heat.
- Taste the mushroom mixture and adjust if it needs more flavor or spices to your tastebuds.
- Once pasta is done, drain it and add in a tablespoon or two of olive oil, and stir well.
- Place desired portions of the pasta onto meal plates, and top with the mushroom-tomato-herb mixture.
- Finally garnish the meal with a handful of pine nuts, and enjoy.
Meal Nutritional Benefits
Whole Grain Spelt Pasta:
- Offers healthy source of complex carbohydrates and health enhancing phytonutrients
- Source of (in descending order): manganese, fiber, phosphorus, vitamin B3, magnesium, protein and copper
- Lowers risk of diabetes type 2, enhances cardiovascular health and reduces risk of atherosclerosis and heart disease, prevents gallstones, helps protect against breast cancer and enhances overall good health
- For more information, visit the spelt detailed overview from World’s Healthiest Foods
Chick Peas (Garbanzo Beans):
- An excellent high protein, high fiber addition to any meal!
- When combined with carbs such as rice, they provide a literally fat-free, high quality protein meal
- Source of (in descending order): molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus and iron
- Protects against heart disease by decreasing chances of a heart attack, lowers cholesterol, stabilizes blood sugar, helps prevents IBS and constipation and reduces risk of colon cancer
- An excellent source of iron to prevent anemia and increase overall energy
- For more information, visit the chick pea detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- Good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- Aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- For more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- Great source of phytonutrients and anti-cancer properties
- Source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
- Reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
- For more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods
- Rich source of unsaturated fats
- Source of (in descending order): manganese, vitamin K, copper, magnesium, phosphorus, vitamin E, zinc, iron, protein, vitamin B1, vitamin B3, potassium, vitamin B2, folate and vitamin B6
- enhance healthy arteries and cardiovascular health, promote healthy blood pressure, promote healthy weight and have been tested to suppress the appetite
- For more information, visit the pine nut detailed overview from Nutrition Data.com
- Rich in monounsaturated fat and polyphenols
- Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
- helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
- for more information, visit the olive oil detailed overview from World’s Healthiest Foods
- Adds a rich aroma to any meal
- good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, protects against asbestos and promotes healthy weight control
- has anti-inflammatory, antibacterial and antiviral activity
- promotes optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
- contains excellent mix of flavonoids that offer protection at the cellular level
- anti-bacterial, anti-inflammatory, and enhance cardiovascular health
- for more information, visit the basil detailed overview from World’s Healthiest Foods