This is a very filling, complex carbohydrate rich meal, full of delicious flavors and textures. It is best suited for active lifestyles, or can be enjoyed in smaller portions along with a salad by those less active. It is naturally low in sodium, cholesterol free and high in fiber. It offers protein, healthy fats, vitamins, minerals, and phytonutrients.
PREP TIME: < 30 mins
SERVINGS: not set, make based on personal needs
- 100% Plant-based (Vegan)
- Refined Sugar-free
- Brown Rice Pasta (organic)
- Tomato Puree (organic, pure, in glass)
- Tomatoes (organic)
- Eggplant (organic)
- Shiitake Mushrooms (organic)
- Garlic (organic)
- Green Onion (organic)
- Raw Cashew Nuts (organic)
- Basil (organic, dried)
- Rosemary (organic, dried)
- Oregano (organic, dried)
- Black Pepper (organic)
- Sea Salt or Himalayan Salt (unrefined)
- Pot (large)
- Pot (small)
- In a large pot, cook the pasta as per package instructions. (Usually 7 to 10 minutes in boiling water.) Be sure to rinse the pasta well after it has cooked to prevent sticking.
- Heat a thin layer of water on your pan, on low-medium heat.
- Peel a garlic clover or two, mince finely and add to pan, along with a generous sprinkle or two, of the dried rosemary.
- Clean the Shiitake mushrooms, cut into small pieces and add to pan. Cover and set timer for 10 minutes.
- Wash, peel if needed, and cut into slices a desired amount of the eggplant. Cut the slices in halves or quarters and to pan with mushrooms. Stir, cover and continue to cook, stirring from time to time. When timer goes off, check if eggplant has softened to your desired consistency; if not, cook for a few more minutes.
- Pour the tomato sauce into a small pot, cover, and begin heating on low-medium heat.
- Wash and dice the tomato(es) and add into the tomato sauce.
- Add in a few generous sprinkles of the dried basil and oregano (or chopped leaves if fresh), some salt and pepper to the tomato sauce, stir, cover and continue to simmer.
- Crush some cashew nuts, and set aside.
- Rinse and cut up a few green onions, and set aside.
- Place desired portions of pasta on your plate(s) and top with some of the eggplant and mushroom mix.
- Pour the tomato sauce mixture on top and finish by garnishing with some green onions and cashews. Enjoy!
Meal Nutritional Benefits
Brown Rice (pasta):
- a source of vitamins and minerals, healthy carbohydrates and fiber
- associated with numerous benefits for decreasing the risks of many diseases, and supporting optimal health and weight
- for more information, visit the benefits of whole grains from the Whole Grains Council
- 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): fiber, potassium, manganese, copper, vitamin B1, vitamin B6, folate, magnesium, tryptophan and vitamin B3
- source of highly beneficial phytonutrients, including flavonoids and antioxidants
- protects against free radical damage, promotes cholesterol reduction and promotes cardiovascular health
- for more information, visit the eggplant 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
- 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
- Adds a unique taste and texture to pasta and enhances balance of meal
- good source of (in descending order): copper, magnesium, tryptophan and phosphorus
- Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
- Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
- Lower risk of weight gain when consumed on a regular basis
- for more information, visit the cashews detailed overview from World’s Healthiest Foods
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
- reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
- have anti-inflammatory and anti-bacterial activity
- for more information, visit the onions detailed overview from World’s Healthiest Foods
- offers beneficial phytonutrients and a rich aroma to any meal
- good source of (in descending order): fiber, iron and calcium
- helps to stimulate the immune system, increase circulation, and improve digestion
- contains anti-inflammatory compounds and enhances overall health
- for more information, visit the rosemary detailed overview from World’s Healthiest Foods
- Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
- Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
- For more information, visit the oregano detailed overview from the 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