Soluble Fiber-Rich DFD Recipe
A delicious and heart-healthy recipe rich in 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 diced tomatoes
- 1 red bell pepper, diced
- 1/2 cup sliced black olives
- 1/4 cup chopped parsley
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp cumin
- 1/2 tsp paprika
- 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 until quinoa is cooked.
In a large mixing bowl, combine cooked quinoa, chickpeas, tomatoes, bell pepper, olives, and parsley.
In a small bowl, whisk together olive oil, lemon juice, cumin, paprika, salt, and pepper. Pour over the quinoa mixture and toss to combine.
Serve the DFD salad chilled or at room temperature. Enjoy as a light and nutritious meal!
Estimated Nutrition
Per serving
| Calories | 300 |
| Protein (g) | 10 |
| Carbs (g) | 25 |
| Fiber (g) | 8 |
| Sugar (g) | 5 |
| Saturated fat (g) | 2 |
| Trans fat (g) | 0 |
| Sodium (mg) | 300 |
| Cholesterol | 0 |