This is a delicious and highly nutritious meal that incorporates high nutrient density through its many whole plant ingredients. It is an excellent way to incorporate the amazing health benefits of buckwheat and features healthy complex carbohydrates, fats and proteins. 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)
- Refined sugar-free
- 1 cup Buckwheat (organic, raw or roasted)
- 2 Garlic cloves (organic)
- 6 - 8 Shiitake Mushrooms (organic)
- 1 Zucchini (organic)
- 1 Tomato (organic)
- 1 Broccoli Bunch (organic)
- 1 Bell Pepper (organic)
- Dried Basil (organic)
- Sea Salt or Himalayan Salt (unrefined)
- Black Pepper (organic)
- Pot (medium)
- Cook the buckwheat according to package instructions (1 cup of grain to 2 cups of water). Roasted buckwheat makes a softer textured grain and normally cooks in about 15 minutes with a more nutty flavor. Raw buckwheat has a slightly different taste and texture and cooks in about 15-30 minutes depending on the texture preferred.
- Heat a thin layer of water on a large pan/skillet on low-medium heat.
- Peel and mince the garlic cloves and place in pan.
- Clean the shiitake mushrooms and trim the stems, then dice the mushrooms into smaller pieces. Add the mushrooms into the heated pan and cover with a lid.
- Rinse the zucchini, cut off the ends, and slice into 1 inch slices. Then take the slices and quarter them. Toss into the heated oil pan.
- Cover the pan the whole time with a lid for a more steamed, rather than stir fried method, and faster cooking.
- Rinse the bell pepper, cut in half, remove seeds. Dice up half the pepper and toss into the pan. Stir the ingredients and continue cooking.
- Rinse the broccoli, cut off the stalks and cut up the flower parts into small pieces. Toss into the pan and stir the ingredients.
- Rinse the tomato, remove the core and dice the tomato. Toss into pan.
- Sprinkle 1 teaspoonful (or more if desired) of dried basil onto the mix, some sea salt and black ground pepper. Stir all the ingredients thoroughly.
- In total, your pan vegetable-mushroom mixture should have cooked for about 10 - 15 minutes on low-medium heat.
- 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
- Gluten-free and source of high quality protein
- good source of (in descending order): manganese, tryptophan, magnesium and fiber
- helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
- enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
- for more information, visit the buckwheat detailed overview from World’s Healthiest Foods
- A symbol of longevity in Asian cultures
- good source of (in descending order): iron, vitamin C, protein and fiber
- Enhance immune system, lower cholesterol levels, decrease risk of cancers through potent antioxidant action, decrease risk of anemia and promote overall optimal health
- for more information, visit the shiitake mushroom detailed overview from World’s Healthiest Foods
- good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
- protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
- for more information, visit the zucchini (summer squash) detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
- contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
- helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
- for more information, visit the broccoli 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
- good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
- helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
- for more information, visit the bell peppers 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
- Good source of: manganese, vitamin K, iron and fiber
- Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- Also contains antibacterial and antioxidant properties
- For more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries