Characteristics
This meal can be as simple or as creative as you want, depending on the pasta you choose. This unique meal blends various flavors while bringing together a good variety of vegetables. It provides complex carbohydrates, protein, and fiber and is naturally low in fat. It is high in fiber and composed of nutrient-dense calories.
TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set; quantities depend on personal needs
- Vegan
- Can be wheat/gluten free depending on pasta choice
- Soy-free
- Peanut-free
- Nut-free
- Oil-free
- Refined sugar-free
Goodies Needed
INGREDIENTS:
- Organic Brown Rice Pasta — or other wholesome pasta of your choice
- Organic Garlic
- Organic Onion
- Organic Tomatoes
- Organic Eggplant
- Organic Broccoli
- Organic Green Bell Pepper
- Organic Balsamic Vinegar
- Organic Dried Basil
- Organic Dried Oregano
- Organic Black Pepper
- Unrefined Sea Salt or Himalayan Salt
OPTIONAL:
- Organic Local Corn — when in season; avoid GMO corn
TOOLS:
- Large Stainless Steel Pot (5-quart)
- Pan
- Utensils
- Cutting Board
Preparation Steps
- In a large pot, begin to cook the pasta as per the package instructions.
- In a large pan, begin to heat a thin layer of water on low-medium heat.
- Cut a desired amount of the onion, peel, and dice. Place into the pan. Note the time so everything in the pan cooks for 10 to 15 minutes total.
- Peel and mince some cloves of garlic. Add to the pan. Cover with a lid and continue cooking (sautéing).
- Wash the eggplant, cut a desired amount, and peel the skin off. Cut the eggplant into slices and then dice into cubes. Add to the pan, cover, and continue cooking.
- Wash, core, and dice a desired amount of green bell peppers. Add to the pan, cover, and continue cooking.
- Sprinkle in some dried basil and oregano, as well as salt and pepper. Stir everything together and continue cooking.
- Wash a desired amount of broccoli, and chop into smaller floret pieces. Add to the pan, along with a few tablespoons of balsamic vinegar. Stir to combine and cook until the broccoli is dark green and softened, about 2 to 4 minutes in a covered pan.
- If using corn, remove leaves and strings, and steam to your liking in a pot/pan using a small amount of water.
- Once the pasta is cooked, drain the water and rinse well. Place some of the pasta onto your meal plate(s).
- Once the pan veggie mixture is done, remove from heat and place on top of the pasta.
- Garnish with fresh tomatoes or olives, along with the optional corn. 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
Broccoli
- provides healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate
- provides minerals, especially potassium, phosphorus, calcium, magnesium, 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, infections, and other diseases
Corn
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and iron
- 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
- Health Tips: Choose organic corn only to avoid GMO corn, which is associated with many health risks and widespread in the world today. The above health and nutrition information also applies specifically to fresh or frozen corn and pure corn flour. Avoid processed corn foods, like corn oil, corn chips, corn cereals, etc.
Tomatoes
- 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, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support healthy eye health, immune health, and digestive health
- 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
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.
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
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
