Characteristics
This delicious, highly nutritious STAR meal packs a lot of nutrients thanks to its whole-plant ingredients. It is an excellent way to incorporate the amazing health benefits of buckwheat. The meal features healthy complex carbohydrates, is low in fat, and provides a good amount of protein. It is naturally low in sodium, high in fiber, and full of numerous micronutrients.
TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: 2 - 3
- 100% Plant-based (Vegan)
- Wheat-free
- Gluten-free
- Soy-free
- Peanut-free
- Nut-free
- Corn-free
- Oil-free
- Refined sugar-free
Goodies Needed
INGREDIENTS:
- 1 cup Organic Buckwheat
- 2 Organic Garlic cloves
- 6 - 8 Organic Shiitake Mushrooms
- 1 Organic Zucchini
- 1 Organic Tomato
- 1 Organic Broccoli Bunch (small)
- 1 Organic Bell Pepper (small)
- 1 TBSP or more Organic Balsamic Vinegar
- 1 tsp Organic Cumin
- 1 tsp Sea Salt or Himalayan Salt
- 1/2 tsp Organic Black Pepper
TOOLS:
- Stainless Steel Pots
- Stainless steel utensils
- Glass measuring cup
- Wood cutting board
Preparation Steps
- Cook the buckwheat according to package instructions (1 cup of grain to 2 cups of water). Roasted buckwheat has a softer texture and usually cooks in about 15 minutes with a nuttier flavor. Raw buckwheat has a slightly different taste and texture and cooks in about 15-30 minutes, depending on the texture you prefer.
- Begin to heat a thin layer of water in a large pan/skillet over low heat.
- Peel and mince the garlic cloves and add to the pan.
- Clean the shiitake mushrooms and trim the stems, then cut the mushrooms into smaller pieces. Add the mushrooms to the heated pan and cover with a lid.
- Wash the zucchini, cut off the ends, and slice into thin slices or small cubes. Add to the pan, keep it covered, and cook on low.
- Wash the bell pepper, cut in half, remove seeds. Cut the pepper into slices, then small cubes. Add to the pan and keep everything cooking on low.
- Wash the broccoli, cut off the stalks, and cut up the flower parts into small pieces. Add to the pan and stir to distribute the heat evenly.
- Rinse the tomato, remove the core, slice and dice the tomato. Add to the pan.
- Add the balsamic vinegar, salt, and spices to the pan, and stir everything well. Cover with a lid and keep cooking.
- By this time, your pan should have been cooking for at least 10 minutes. Check the mushrooms to see if they are cooked enough. If not, continue cooking for another 5 minutes. The other vegetables should not get too soft.
- Once your buckwheat is done, either stir in a desired amount into the vegetable-mushroom mixture, and then serve onto plates, or scoop out portions of the buckwheat onto plates and then top with the pan mixture. Enjoy.
Meal Nutritional Benefits
Buckwheat
- is an excellent gluten-free grain
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides phytonutrients, antioxidants, and anti-inflammatory benefits
- provides some B vitamins
- provides minerals, especially manganese, copper, magnesium, iron, and phosphorus
- 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
Shiitake Mushrooms
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide antioxidant, anti-inflammatory, and anti-microbial benefits
- provide vitamins, especially B vitamins
- provide minerals, especially copper, selenium, manganese, and zinc
- support optimal health, weight, healing, and prevention
- support immune function and protect against infections
- protect against cardiovascular disease, cancer, type 2 diabetes, and other diseases
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
Zucchini (Summer Squash)
- provides some carbohydrates, fiber, protein, and are virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, magnesium, calcium, 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 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
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
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.
Cumin
- not a significant source of calories or macronutrients
- provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provides vitamins, including vitamin A, C, and some B vitamins
- provides minerals, especially potassium, calcium, 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, 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