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.

Prep time: 15 minutes Cook time: 25 minutes Yields: 4 servings

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