Asian-Inspired Vegetable Soup for Lowering Cholesterol
A delicious and heart-healthy vegetable soup inspired by Asian flavors, designed to support a diet aimed at lowering high cholesterol. This soup is rich in soluble fiber, plant-based proteins, and healthy fats, while avoiding saturated fats, cholesterol, and refined sugars.
Ingredients
- 1 tbsp olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 inch ginger, grated
- 1 carrot, sliced
- 1 bell pepper, diced
- 1 zucchini, sliced
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) chickpeas, drained and rinsed
- 1 cup kale, chopped
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- Salt and pepper to taste
- Sliced green onions and cilantro for garnish
Instructions
In a large pot, heat olive oil over medium heat. Add onion, garlic, and ginger, and sauté until fragrant.
Add carrot, bell pepper, and zucchini to the pot, and cook for 5 minutes until slightly softened.
Pour in vegetable broth, diced tomatoes, and chickpeas. Bring to a simmer and let cook for 15 minutes.
Stir in kale, soy sauce, rice vinegar, and sesame oil. Season with salt and pepper to taste.
Simmer for another 5 minutes until the vegetables are tender.
Serve the vegetable soup hot, garnished with sliced green onions and cilantro.
Estimated Nutrition
Per serving
| Calories | 200 |
| Protein (g) | 6 |
| Carbs (g) | 30 |
| Fiber (g) | 8 |
| Sugar (g) | 8 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 800 |
| Cholesterol | 0 |