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)
- Refined Sugar-free
- Whole Wheat Pasta (organic) OR Brown Rice Pasta (organic)
- Chickpeas/Garbanzo Beans (organic, cooked from dry)
- Portobello Mushrooms (organic)
- Zucchini (organic)
- Cauliflower (organic)
- Garlic Powder (organic)
- Dried Oregano (organic)
- Dried Basil (organic)
- Black Pepper (organic)
- Sea Salt (unrefined)
- Pots, medium or large
- Cutting Board
- Soak the chickpeas overnight in plenty of water. The next day, drain the water, rinse the beans and fill with ample fresh water (more than enough to cover). Bring to a boil, then turn to low heat, cover and cook for 45 minutes.
- 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 some garlic powder, basil, oregano, pepper, and salt into the mix, 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.
- 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 a bean once or twice a week, in order to have them ready for quick meal preparation.
Meal Nutritional Benefits
Whole Wheat Pasta (organic):
- offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
- good source of (in descending order): manganese, fiber, tryptophan and magnesium
- 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 whole wheat detailed overview from World’s Healthiest Foods
Chickpeas (Garbanzo Beans):
- An excellent high protein, high fiber addition to any meal!
- When combined with carbs such as rice, they provide a literally fat-free, high quality protein meal
- good source of (in descending order): molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus and iron
- protects against heart disease by decreasing chances of a heart attack, lowers cholesterol, stabilizes blood sugar, helps prevents IBS and constipation and reduces risk of colon cancer
- an excellent source of iron to prevent anemia and increase overall energy
- for more information, visit the chick pea detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3
- contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
- for more information, visit the cauliflower 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 B3, vitamin B2, selenium, copper, pantothenic acid, phosphorus, potassium, fiber, protein, vitamin B1, zinc, folate, magnesium, manganese, iron and vitamin B6
- increases immune function, protects muscle and nerve function, and contributes to overall optimal health
- helps maintain normal heart rhythm, balance fluids and may also reduce the risk of high blood pressure and stroke, thereby contributing to a healthy cardiovascular system
- for more information, visit the Portobello Mushroom detailed overview from NutritionData.com
- 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
- 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