Characteristics
This is a juicy, delicious, and filling meal that is best suited in large portions for athletes or those with active lifestyles, or smaller portions for everyone else. It provides healthy complex carbohydrates, fats, and proteins. It is high in fiber and micronutrients, and naturally low in sodium, as well as cholesterol-free.
TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs
- 100% Plant-based (Vegan)
- Wheat- or Gluten-free (if using brown rice pasta)
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Oil-free
- Refined Sugar-free
Goodies Needed*
- Organic Whole Grain Pasta - variety of your choice
- Organic Chickpeas/Garbanzo Beans - cooked
- Organic Portobello Mushrooms
- Organic Zucchini
- Organic Cauliflower
- Organic Garlic Powder
- Organic Dried Herbs - of your choice
- Organic Black Pepper
- Unrefined Sea Salt
TOOLS:
- Pots, medium or large
- Pan/skillet
- Stove
- Cutting Board
- Utensils
Preparation Steps
- To cook the chickpeas, soak them overnight in plenty of water. The next day, drain the water, rinse the beans, and fill with fresh water (at least double the water to the beans). Bring to a boil, then turn to low heat, cover, and cook for about 45 minutes (depends on your stove type and water hardness).
- Wash the cauliflower and chop up into small chunks. Set aside.
- Wash the zucchini, and chop up into quarter slices. Set aside.
- Wash/clean the mushrooms, and chop into small chunks. Set aside.
- When the beans reach their last 15 minutes of cooking:
- in a large pot, bring some water to a boil to cook the pasta
- in a skillet, begin to heat a thin layer of water
- When the water boils, cook the pasta according to package instructions (about 5 - 10 minutes depending on pasta).
- Place the chopped mushrooms, cauliflower, and zucchini into the skillet. Sprinkle in garlic powder, herbs, pepper, and salt; stir well, cover, and cook on low for about 10 to 12 minutes. Stir occasionally.
- When the pasta is done, drain the water, and rinse the pasta to prevent it from sticking.
- When the chickpeas are done, drain the water, and stir a desired amount into the pan of vegetables to create a nice mix.
- Place a desired portion of pasta and then the chickpea-vegetable mix on top on each plate. Enjoy.
Tips:
- You can significantly reduce the preparation time required for this meal by using some previously cooked chickpeas. It is always a good idea to cook a large batch of beans once or twice a week so they’re ready for quick meal prep.
Meal Nutritional Benefits
Organic Whole Wheat
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides phytonutrients and antioxidants
- provides vitamins, specifically most B vitamins
- provides minerals, especially manganese, selenium, magnesium, phosphorus, iron, zinc, and copper
- helps support optimal health, weight, healing, and prevention
- helps maintain healthy blood pressure, blood sugar, and cholesterol levels
- Health Tips: Avoid processed wheat-containing foods, even if whole. Choose organic wheat, as conventional wheat carries many health risks and includes toxic glyphosate residue. Choose organic stone-ground whole wheat flours for highest safety and nutrient integrity.
Chickpeas / Garbanzo Beans / Hummus
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
- provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, and selenium
- support optimal health, weight, healing, and prevention
- support healthy, blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)
Cauliflower
- 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 and choline
- 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
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
Crimini Mushrooms
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide antioxidants, anti-inflammatory, and anti-microbial benefits
- provide vitamins, especially B vitamins, including vitamin B12 and folate
- provide minerals, especially selenium, copper, potassium, phosphorus, 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
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
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