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.

Prep time: 20 minutes Cook time: 30 minutes Yields: 4 servings

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