Get the app
  1. Home
  2. Recipes
  3. High cholesterol
  4. Mediterranean Three Bean Quinoa Salad

Mediterranean Three Bean Quinoa Salad

This salad is high in fiber, plant-based proteins, and healthy fats, making it suitable for someone with high cholesterol.

Adapted from Two Peas & Their Pod

35 mintotal
8servings
20ingredients
249kcal a serving
Mediterranean Three Bean Quinoa Salad

Ingredients

  • For the Salad:
  • 1 cup quinoa
  • 2 cups water
  • ½ lb. green beans (trimmed and snapped into 2-inch pieces)
  • 1 (15 oz) can of garbanzo beans (chickpeas), drained and rinsed
  • 1 (15 oz) white beans, drained and rinsed
  • 1 red bell pepper (seeds removed and chopped)
  • 1 yellow bell pepper (seeds removed and chopped)
  • 1 cup chopped seedless cucumber
  • 1 cup grape tomatoes (cut in half)
  • 1/4 cup diced red onion
  • 1/4 cup crumbled feta cheese
  • 1/3 cup kalamata olives (pitted and sliced in half)
  • 1/4 cup chopped fresh basil
  • 1/4 cup olive oil
  • 1 tablespoon balsamic vinegar
  • 2 garlic cloves (pressed)
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • Kosher salt and freshly ground black pepper

Method

  1. In a medium saucepan, bring quinoa and water to a boil. Cover, reduce heat to low, and simmer until for 15 minutes, or until quinoa is tender. Remove from heat and let stand for 5 minutes, covered. Remove lid and fluff with a fork. Transfer quinoa to a large bowl.15 min timer
  2. Meanwhile, blanch the green beans. Bring a large pot of salted water to a boil. Add the green beans and cook until tender crisp, about 2 minutes. Drain the green beans and place in a bowl of ice water. Drain well and pat dry.2 min timer
  3. Add the green beans, garbanzo beans, white beans, peppers, cucumbers, tomatoes, red onion, feta cheese, olives, and basil to the bowl with the quinoa.
  4. In a small bowl, whisk together the olive oil, balsamic vinegar, garlic, basil, oregano, salt, and pepper. Pour dressing over the salad and gently stir until salad is coated with dressing. Season with additional salt and pepper. Serve.
  5. Note-if you have an Instant Pot, you can cook the quinoa in your Instant Pot. It only takes one minute.

High cholesterol check: watch for the foods you mark to avoid for high cholesterol, and everyone else’s restrictions at your table. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

Make this fit your whole family

Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.

More High cholesterol recipes

Cauliflower Fried Rice

Cauliflower Fried Rice

The recipe is appropriate for someone with diabetes. It's low in carbohydrates, with cauliflower replacing traditional rice. Monitor the sugar, or consider a sugar substitute. Use low-sodium soy sauce to manage sodium intake.

50 minServes 4Diabetes · Hashimoto's · Dairy-free
Almond Butter & Roasted Grape Toast

Almond Butter & Roasted Grape Toast

This recipe is appropriate for a balanced diet. It includes whole-grain bread for fiber, almond butter for healthy fats, and roasted grapes for a nutritious twist.

20 minServes 1Balanced · Low-histamine · Dairy-free
Chia Seed Pudding Recipe

Chia Seed Pudding Recipe

The Chia Seed Pudding is generally heart-healthy due to chia seeds' omega-3 fats and fiber. Use low-sodium milk and limit added sweeteners to minimize sodium and manage hypertension.

20 minServes 1High blood pressure · Celiac · GERD
Homemade Roasted Tomato Basil Soup

Homemade Roasted Tomato Basil Soup

This Homemade Roasted Tomato Basil Soup recipe is appropriate for individuals with high blood pressure/hypertension as it is low in sodium and can be made with vegetarian broth. However, it's important to limit or omit high-sodium optional add-ins like Parmesan cheese.

85 minServes 4High blood pressure · Celiac · Heart health
Lemony Lentil Soup

Lemony Lentil Soup

This Lemony Lentil Soup is a nutritious choice for individuals with diabetes mellitus. It provides fiber and plant-based protein with minimal added sugars. Watch portion sizes due to carbs from lentils and carrots.

35 minServes 4Diabetes · Celiac · Dairy-free
Vegan Sweet Potato Chickpea Curry

Vegan Sweet Potato Chickpea Curry

This recipe is appropriate for a balanced diet as it includes a variety of vegetables, legumes, and spices. It is also vegan-friendly and contains healthy fats from olive oil and coconut milk.

30 minServes 6Balanced · Celiac · Hashimoto's

This recipe also fits: Celiac recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Mediterranean recipes, Balanced recipes, Gluten-free recipes, Vegetarian recipes.