Broccoli and Mushroom Pasta with Buckwheat (Gluten Free/Dairy Free/Vegan/Vegetarian/Organic/Healthy)

Some of my best creations are ones when I have a bunch of ingredients fresh picked from the garden that need using, and I have to make something to fit around them. They usually end up being our favourite meals! This was one of those dishes πŸ™‚

PASTA: BROCCOLI, MUSHROOM & BUCKWHEAT (Main serves 2 or 4 sides) –
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When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:

NOTE: This recipe is specifically formulated to be useful for cancer protection/treatment and heart health.


Firstly, you will need all the ingredients:
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INGREDIENTS:
2 cups of chopped organic Sprouting or Romanesco Broccoli (or other Brassica’s)
1-2 cups small organic Cherry Tomatoes (cut any larger ones in half)
7-8 med/lge Field Mushrooms – broken into pieces (chop & save the stalks for making stock)
1x 250g box or packet gluten-free spiral Pasta (we use Ceres brand Quinoa pasta)
1/2 cup organic Buckwheat
1/2 jar or approx. 100gms organic Tomato Paste (we use Zito brand)
2 Tbsps Nutritional Yeast
1 tsp. organic Chilli Flakes
1 tsp. Seaweed Flakes
4 organic Garlic Cloves – finely chopped
2 tsps. fresh picked organic Oregano – chopped finely (or 4 tsps. dried herb)
1/4 cup organic Extra Virgin Olive Oil
1 tsp. Szechuan Pepper – ground
Pink Himilayan Rock Salt – to taste
8x cups total of Boiling Filtered Water (for cooking Pasta/Buckwheat & making Stock)

METHOD:
First up, put chopped mushroom scraps and stalks into a heat-proof glass or stainless steel bowl, and cover with 1 cup of boiling Filtered Water, leave until later. See below…
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Second, put Pasta on to cook. Put Pasta in a pot with 6 Cups Boiling Filtered Water, 1 Tbsp. Olive Oil and Salt to taste. Cook as per instructions on packet. When cooked, pour into a colander (see below), pour 1 Tbsp. more Olive Oil over it and gently mix in to prevent sticking.
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While Pasta is cooking, dry roast Buckwheat in a pan – without oils or water (below), until it is golden brown. This increases the flavour and reduces the cooking time.

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When Buckwheat is golden brown and dry roasted, add 1 cup of water to it, then put the cut up Broccoli (including leaves) on top of the Buckwheat and boiling water. See below…
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Cover Broccoli and Buckwheat for around 5mins until it starts going soft, then set aside.

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While Buckwheat is cooking, put Mushroom pieces into another pan with half the Extra Virgin Olive Oil and Seaweed Flakes (above), add Tomatoes and fry until Mushrooms are soft and golden coloured. See below…
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Next, add the Nutritional Yeast Flakes and the Chilli Flakes to the Mushroom and Tomatoes, (see below) and stir thoroughly. Add a little more Olive Oil if needed, but save some for later.
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Finally, add the other ingredients (Tomato Paste, Szechuan Pepper, Oregano – everything except the Garlic), then put everything together in the same pan with the Mushrooms and Tomatoes, to finish cooking (add the Stock & Mushroom Stalks, Pasta, Broccoli & Buckwheat), and carefully mix through. See below…
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Just before serving, check the taste, add Salt as required, and put chopped Garlic Cloves in. Serve in bowls and enjoy. πŸ™‚

Main Ingredients – Nutritional breakdown:

BROCCOLI (or other similar Brassica’s)
– a cruciferous vegetable – research shows benefits of these to help fight & prevent cancer
– chromium
– phosphorus
– manganese
– choline
– potassium
– magnesium
– omega 3
– copper
– zinc
– calcium
– selenium
– iron
– folate
– protein
– cholesterol-lowering properties
– glucosinolates (helps prevent stomach ulcers)
– Vitamins A, B1, B2, B3, B5, B6, C, E, K
– anti-inflammatory
-antioxidant
– fibre

MUSHROOMS
– selenium
– potassium
– phosphorous
– copper
– iron
– folate
– choline (helps with sleep, muscles, memory, cells & nerves; also reduces inflammation)
– beta-glucans (helps with diabetes, cholesterol & obesity; also boosts immunity)
– Vitamins B1, B2, B3, B5 & D
– antioxidant
– immunity building
– fibre

TOMATOES (& Tomato Puree)
– rich in lycopene (has anti-cancer properties)
– alpha-lipoic acid
– lutein
– choline
– biotin
– molybdenum
– potassium
– iron
– folic acid
– beta-carotene
– Vitamins A, C & K
– reduces cholesterol

BUCKWHEAT GROATS (despite its name, this β€œpseudo-grain” is gluten free!)
– protein
– manganese
– magnesium
– copper
– folate
– phosphorus
– choline
– flavonoids (particularly rutin) – lowers cholesterol levels & protects heart
– plant lignans (incl. enterolactone) – help fight hormone cancers & heart disease
– helps the body process and utilize Vit C
– studies show enzymes lower blood glucose & insulin significantly
– antioxidant effect
– not just fibre, but insoluble fibre – which helps prevent gallstones

QUINOA & RICE PASTA (other Pasta will not have the same level of nutrition)
– protein
– calcium
– phosphorus
– potassium
– magnesium
– manganese
– selenium
– iron
– Vits B Group (1, 3, 6) & E
– fibre

NUTRITIONAL YEAST (NOT Brewers Yeast!)
– protein
– magnesium
– manganese
– folate
– zinc
– Vitamins B group inc. B12
– fibre

GARLIC
– selenium
– manganese
– calcium
– copper
– potassium
– phosphorus
– iron
– Vitamins B1, B6 & C
– fibre
– immune booster
– reduces blood pressure

SEAWEED (amount of nutrition will alter depending on type – but all are very beneficial)
– protein
– calcium
– iron
– iodine
– sodium
– phosphorous
– magnesium
– Vitamins A, B1, C & E
– fibre

OREGANO
– magnesium
– calcium
– potassium
– iron
– folate
– Vitamins A, B6, C, E & K
– antioxidant
– anti-inflammatory
– anti-microbial & anti-fungal (may even help kill MRSA, listeria & some other pathogens)
– fibre

HOT PEPPER/CHILLI
– manganese
– magnesium
– molybdenum
– folate
– zinc
– copper
– phosphorous
– potassium
– selenium
– carotenoids
– cysteine (amino acid)
– capsaicin (good for pain)
– other phyto chemicals thought to reduce cancer cell growth
– Vitamins A, B1, B2, B3, B5, B6, C, E & K
– anti-inflammatory
– antioxidant
– antibacterial
– fibre

OLIVES (& Olive Oil)
– copper
– calcium
– iron
– potassium
– manganese
– zinc
– omega’s 3 & 6
– Vits A & E
– anti-inflammatory
– antioxidant
– carotenoids (helps against heart disease)
– oleuropein (helps with cholesterol)
– fibre

Β© 2014-2015: β€œGarden to Kitchen” with Suz – All content on this blog is Copyright.

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