Heart-Healthy Lentil & Quinoa Stew: A Cholesterol-Lowering Dinner Recipe

Heart-Healthy Lentil & Quinoa Stew: A Cholesterol-Lowering Dinner Recipe

vicky schulte

Your diet is one of the most powerful tools for improving cholesterol. This cholesterol-lowering dinner recipe—a hearty Lentil & Quinoa Stew—is a delicious and practical way to take care of your heart. By focusing on natural ways to lower cholesterol, such as eating high-fiber plant-based meals, adding foods to raise good cholesterol, and creating a sustainable diet for lower cholesterol, you can make lasting improvements to your health.

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Course Dinner

Servings 4

Ingredients

  

• 1 cup Dry Lentils (green or brown),rinsed
• 1/2 cup Quinoa, rinsed
• 1 medium Onion, diced
• 2 cloves Garlic, minced
• 1 medium Zucchini, chopped
• 2 cups Kale or spinach, chopped
• 1 can (14oz.) no-salt added diced tomatoes
• 4 cups Low-sodium vegetable broth
• 1 tsp Turmeric
• 1 tsp Cumin
• 1 tsp Smoked Paprika
• 1/2 tsp Black Pepper (more or less to taste)
• 1 tbsp Fresh lemon juice
• 1 bunch Parsley or cilantro for garnish

Instructions

 

• Sauté veggies: In a large soup pot, add onion, garlic, carrots, and celery with a splash of vegetable broth or water. Cook for 5 minutes until softened.
  
• Add spices: Stir in turmeric, cumin, paprika, and black pepper for 1 minute.
  
• Add lentils & quinoa: Stir in rinsed lentils and quinoa.
  
• Simmer: Add diced tomatoes and vegetable broth. Bring to a boil, reduce heat, cover, and simmer 25–30 minutes until lentils and quinoa are tender.
• Add greens: Stir in zucchini and kale, cook another 5 minutes until soft.
• Finish with lemon: Stir in lemon juice for brightness
• Serve: Garnish with parsley or cilantro and enjoy!
  

If you’ve been told your cholesterol is too high, you’re not alone. Millions of people are looking for natural ways to lower cholesterol without having to rely solely on medications. The good news? What you eat every day has a powerful effect on your cholesterol levels. Choosing a diet for lower cholesterol filled with fiber-rich, plant-based foods can help reduce “bad” LDL cholesterol while boosting “good” HDL cholesterol.

That’s where this recipe comes in. Today, I’m sharing a wholesome, hearty, and satisfying cholesterol-lowering dinner recipe: a Lentil & Quinoa Stew packed with vegetables, herbs, and spices that support heart health.

This stew isn’t just filling—it’s part of a lifestyle shift toward eating foods to raise good cholesterol and keeping your heart healthy for the long run.

🫀 Why This Cholesterol-Lowering Dinner Recipe Works

Let’s break down the science behind why this Lentil & Quinoa Stew is good for your heart and cholesterol numbers.

1. Lentils → rich in soluble fiber, which binds to cholesterol in the digestive system and helps remove it from the body.

2. Quinoa → a whole grain that provides plant protein and fiber, helping regulate blood sugar and support healthy cholesterol.

3. Vegetables (carrots, celery, kale, zucchini, tomatoes) → provide antioxidants and phytonutrients that fight inflammation, which plays a role in heart disease.

4. Garlic & turmeric → natural cholesterol fighters with anti-inflammatory and heart-protective properties.

5. Oil-free cooking → many recipes use oils that can be inflammatory. This stew uses vegetable broth for sautéing instead, keeping it light and heart-friendly.

When you build your meals around these foods, you’re not just feeding your body—you’re actively lowering your cholesterol naturally.

🌱 Cholesterol Diet Foods: What to Eat Daily

If you’re serious about finding natural ways to lower cholesterol, your grocery cart should regularly include the following:

• Oats and other whole grains (brown rice, quinoa, barley)

• Beans and lentils (black beans, chickpeas, kidney beans, lentils)

• Leafy greens (spinach, kale, Swiss chard, collards)

• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

• Nuts and seeds (walnuts, flaxseeds, chia seeds, almonds)

• Fruits (apples, pears, berries, oranges, bananas)

• Avocados (healthy fats that support foods to raise good cholesterol)

• Garlic, onions, and herbs (anti-inflammatory, heart-protective)

• Plant-based proteins (tofu, tempeh, seitan)

• Green tea (rich in catechins that improve cholesterol balance)

By focusing on these cholesterol diet foods, you’ll be building meals that naturally lower cholesterol and improve heart health.

You may also enjoy this recipe: Red Lentil Dal Soup