TYPE: Lunch, Dinner            PREP TIME: < 45 mins

Goodies Needed

• Whole Wheat Fresh Pasta Noodles (store bought or home made)
• Chickpeas (Garbanzo Beans) – dry, not canned (preferably organic)
• Portobello Mushrooms (preferably organic)
• Zucchini (organic)
• Cauliflower (organic)
• Extra Virgin Olive Oil (preferably organic)
• Your favorite herbs and/or spices

*Quantities depend on number of people you are serving and portion sizes

Aromatica Organics Garbanzo Beans, 13.0-Ounce Bags (Pack of 6)

Price: —

(1 customer reviews)

0 used & new available from

Zoe Organic Extra Virgin Olive Oil, 25.5-Ounce Tins (Pack of 2)

Price: $39.95

(75 customer reviews)

2 used & new available from $39.95

Preparation Steps

• Soak the chickpeas over night to reduce cooking time
• To cook the beans pour out the water that the beans were pre-soaked in and pour in fresh water, almost double the water than beans
• Cook the beans at medium or high (lid covered 3/4) for about 45 minutes
• Wash the cauliflower and chop up into small chunks
• Wash the zucchini and cut up in slices
• Clean off the mushrooms by rinsing quickly in water or simply wiping with damp paper towel (mushrooms should never be soaked in water)
• Chop up the mushrooms into desired chunks
• Heat on medium, a couple tablespoonfuls of olive oil
• Add in the cauliflower, zucchini and herbs/spices and cook for about 5 minutes (stirring occasionally)
• Add in the mushrooms and continue cooking for another 5 minutes or until all vegetables have reached your personal desired texture
• At this time, cook the pasta as per package instructions (usually takes about 3 minutes in boiling water)
• Once pasta is done, drain the water and you may want to stir in a small bit of olive oil to prevent pasta from sticking together
• Once the chickpeas are done, drain the water from them and stir some into the pan of ready vegetables to create a nice mix
• On a plate, place a desired portion of pasta and then the chickpea-vegetable mix on top
• Come back and let me know how you liked it!

Meal Nutritional Benefits

Whole Wheat Pasta

• 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

Chick Peas (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

Cauliflower:

• 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

Zucchini:

• 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

Mushrooms (Portobello):

• 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

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• for more information, visit the olive oil detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.