Characteristics
This is a traditional pasta meal with various enhancements to make it a healthier version for those following a vegan or vegetarian diet, or anyone interested in a high energy plant-based meal. It provides healthy carbohydrates, fats and protein, as well as many different micronutrients. It is naturally low in sodium, and high in fiber.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins (+time if making your own pasta and/or pesto)
SERVINGS: not set, make according to personal needs
- Vegan or Vegetarian (depending on ingredient choice)
- Wheat and Gluten-free (if using brown rice pasta)
- Soy-free
- Corn-free
- Peanut-free
- Nut-free (depending on topping choice)
- Oil-free
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Whole Wheat Pasta - store-bought or homemade
- Organic Vegan Pesto - store-bought or homemade
- Organic Tomatoes
- Organic Green Beans
- Organic Garlic cloves - minced
- Organic Lettuce (of your choice)
Optional:
- Topping: Organic Ground Almonds (almond meal) OR Nutritional Yeast (GMO-free)
TOOLS:
- Pot, medium or large
- Skillet/pan or Wok
- Salad Spinner (optional)
- Cutting Board
Preparation Steps
- If making your own pasta and/or pesto, begin with those steps ahead of time.
- If using store-bought pasta, cook the pasta as per package instructions (about 10 minutes in boiling water depending on pasta type).
- Wash a desired amount of green beans, trim the ends, cut in half if desired or keep whole, and set aside.
- Heat a thin layer of water in your pan, on low-medium heat with the cover on.
- Peel 1 to 2 cloves of garlic, mince, and add to the pan.
- Add your beans to the pan and cook covered for up to 10 minutes, until beans reach desired tenderness.
- Wash tomato(es), cut into wedges and place on meal plate(s).
- Wash lettuce, remove excess water with a salad spinner, and add a few leaves to each meal plate.
- Once pasta is done, drain the water, rinse well, and place back in the pot. Stir your pesto into it.
- Place desired amounts of pasta and green beans onto meal plate(s).
- Optionally sprinkle the meal with your choice of topping (almond meal or nutritional yeast). Enjoy!
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.
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
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
String Beans (green, yellow, purple)
- 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
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
Lettuce
- provides some 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 some B vitamins, including folate and choline
- provides minerals, especially potassium, calcium, phosphorus, and magnesium
- 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 lifestyle diseases
Nutritional Yeast
- great source of highly-digestible protein and nutrients
- provide vitamins, especially B vitamins, including vitamin B12
- provide minerals, especially molybdenum, iron, selenium, zinc, phosphorus, and manganese
- supports optimal health, weight, healing, and prevention
- Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely, and some can contain GMOs. Also, not all brands contain vitamin B12, so choose a reliable source that clearly states its contents.