Mediterranean-Inspired Cholesterol-Lowering Meal
A delicious and heart-healthy meal inspired by Mediterranean cuisine, designed to support a diet aimed at lowering high cholesterol. This recipe is rich in soluble fiber, plant-based proteins, and healthy fats, while avoiding saturated fats, cholesterol, and refined sugars.
Ingredients
- 1 cup quinoa
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, sliced
- 1/4 cup Kalamata olives, pitted and chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked and water is absorbed. Fluff with a fork and let cool.
In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley.
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Pour over the quinoa mixture and toss to combine.
Serve the Mediterranean-inspired dish in bowls and enjoy!
Estimated Nutrition
Per serving
| Calories | 350 |
| Protein (g) | 12 |
| Carbs (g) | 35 |
| Fiber (g) | 8 |
| Sugar (g) | 5 |
| Saturated fat (g) | 3 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |