Soluble Fiber-Rich Chou
A delicious and heart-healthy Chou recipe packed with soluble fiber, plant-based proteins, and healthy fats to support a diet aimed at lowering high cholesterol.
Ingredients
- 1 cup quinoa
- 2 cups low-sodium vegetable broth
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup lemon juice
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed.
In a large mixing bowl, combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour over the quinoa mixture and toss to combine.
Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
Serve chilled as a refreshing and heart-healthy meal or side dish.
Estimated Nutrition
Per serving
| Calories | 250 |
| Protein (g) | 12 |
| Carbs (g) | 35 |
| Fiber (g) | 8 |
| Sugar (g) | 5 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |