Characteristics
This is a delicious and highly nutritious STAR 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. 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:
Preparation Steps
- 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.
- Begin to heat a thin layer of water on a large pan/skillet on 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 into 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 and keep pan covered and cooking 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 all the ingredients 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, diabetes type 2, and other diseases
- for more info, see the Shiitake Mushrooms overview on World’s Healthiest Foods
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
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