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🟨 Introduction:
Bad cholesterol, or LDL (low-density lipoprotein), is a major contributor to heart disease. While medication can help, the foundation of cholesterol management is a heart-healthy diet. One powerful and natural approach is through meals rich in fiber, antioxidants, and healthy fats. This soup recipe combines cholesterol-lowering ingredients into a warming, tasty, and nutrient-dense dish you can enjoy any day of the week.
🟨 Ingredients:
1 tablespoon extra virgin olive oil
1 medium red onion, chopped
2 garlic cloves, minced
2 carrots, peeled and chopped
2 stalks celery, chopped
1 cup chopped kale or spinach
1 cup chopped broccoli florets
1 can (15 oz) no-salt-added chickpeas, drained and rinsed
1/3 cup pearl barley (or quinoa for a gluten-free version)
1 teaspoon ground turmeric
1 teaspoon ground cumin
1/2 teaspoon black pepper
1/2 teaspoon sea salt (optional)
Juice of half a lemon
4 cups low-sodium vegetable broth
1 tablespoon chopped fresh parsley (optional for garnish)
🟨 Preparation:
In a large soup pot, heat the olive oil over medium heat.
Add the onion, garlic, carrots, and celery. Sauté for 5–7 minutes until vegetables are softened.
Stir in the turmeric, cumin, black pepper, and salt (if using). Cook for 1 minute to toast the spices.
Add the barley (or quinoa), chickpeas, and vegetable broth. Bring to a boil.
Reduce heat, cover, and simmer for 25–30 minutes, or until the grains are tender.
Add the chopped broccoli and kale/spinach. Simmer another 5–7 minutes.
Stir in lemon juice, adjust seasoning, and serve hot, garnished with parsley if desired.
🟨 Presentation and Storage Tips:
Serve in rustic bowls with a drizzle of olive oil and lemon zest on top for extra brightness.
Pair with a slice of whole-grain bread for a hearty meal.
This soup keeps well in the fridge for 4–5 days and can be frozen for up to 2 months. Reheat gently on the stove or in the microwave, adding a splash of water or broth if needed.
🟨 Variation:
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