TYPE: Lunch, Dinner         PREP TIME: < 30 mins

Goodies Needed

• Organic Whole Grain Spelt Pasta
• Chickpeas (Garbanzo Beans) (dry organic)
• Baby Tomatoes (organic)
• Crimini (Brown) or White Mushrooms (organic)
• Olive Oil (organic)
• Garlic
• Fresh or dried Basil Leaves
• Fresh or dried Oregano Leaves
• Choice of your favorite spices
• Pine Nuts

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

VitaSpelt Organic Spaghetti Whole Grain Spelt Pasta, 10-Ounce Boxes (Pack of 12)

Price: $30.02

(5 customer reviews)

5 used & new available from $30.02

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

Price: —

(1 customer reviews)

0 used & new available from

Klein’s Naturals Pine Nuts, Raw Shelled, 4-Ounce Tubs (Pack of 6)

Price: $66.22

(5 customer reviews)

2 used & new available from $58.99

Preparation Steps

• Pre-cook soaked beans at an earlier time to have them ready to incorporate into this meal
• Cook pasta according to package instructions
• Wash the mushrooms and tomatoes
• In a large pan heat up a little bit of olive oil (2-3 tablespoons) on medium
• Mince some (2-3) cloves of garlic and add to cooking pan
• Cut up the mushrooms into slices or slivers and throw into the pan with the garlic and stir it around a little
• While mushrooms are cooking, cut up the baby tomatoes into halves or quarters and add into the pan with the mushrooms
• Add in some of the pre-cooked chickpeas and stir everything well
• Add in some finely chopped fresh basil and oregano, or dried and season to taste with your favorite spices – I recommend some freshly ground pepper and a small bit of sea salt or another combination
• Cover the pan with a lid and let simmer on low to medium heat for another 5 minutes, stirring occasionally – you do not want to make the tomatoes too soft
• Once the pasta is done, drain the water and stir in a couple of tablespoons of olive oil
• Place a portion of the pasta on the plate and top with veggie mixture
• Finally garnish the meal with a handful of pine nuts
• Come back and let me know how you liked it!

Meal Nutritional Benefits

Whole Grain Spelt Pasta

• Offers healthy source of complex carbohydrates and health enhancing phytonutrients
• Source of (in descending order): manganese, fiber, phosphorus, vitamin B3, magnesium, protein and copper
• Lowers risk of diabetes type 2, enhances cardiovascular health and reduces risk of atherosclerosis and heart disease, prevents gallstones, helps protect against breast cancer and enhances overall good health
• For more information, visit the spelt 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
• 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

Tomatoes:

• 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

Crimini Mushrooms:

• Great source of phytonutrients and anti-cancer properties
• Source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
• Reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
• For more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Pine Nuts:

• Rich source of unsaturated fats
• Source of (in descending order): manganese, vitamin K, copper, magnesium, phosphorus, vitamin E, zinc, iron, protein, vitamin B1, vitamin B3, potassium, vitamin B2, folate and vitamin B6
• enhance healthy arteries and cardiovascular health, promote healthy blood pressure, promote healthy weight and have been tested to suppress the appetite
• For more information, visit the pine nut detailed overview from Nutrition Data.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

Garlic:

• 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

Basil:

• 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

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.