ADVERTISEMENT
Introduction:
Heart disease remains one of the leading causes of death worldwide, yet many people unknowingly make a daily mistake that increases their risk dramatically. It’s not about eating fried foods or skipping the gym—it’s much sneakier. Most of us overlook the dangers of excess sodium and hidden trans fats in our everyday meals. Even foods marketed as "healthy" can quietly sabotage your cardiovascular system. Fortunately, the solution is simple: cook your own meals using fresh, whole ingredients and heart-healthy cooking methods. Below is a recipe designed with your heart in mind—flavorful, satisfying, and free from the ingredients that silently damage your health.
Ingredients:
Heart-Healthy Mediterranean Chickpea Bowl
1 cup cooked quinoa (or brown rice)
1 can (15 oz) low-sodium chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 small cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup Kalamata olives, sliced
1/4 cup crumbled feta cheese (optional, low-fat)
2 tbsp extra virgin olive oil
Juice of 1 lemon
1 garlic clove, minced
1/2 tsp dried oregano
Fresh parsley for garnish
Salt and pepper to taste (use sea salt sparingly)
Directions:
Prepare the Base: Cook quinoa according to package instructions. Let cool slightly before using as the base of your bowl.
Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, and a pinch of salt and pepper.
Assemble the Bowl: In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, and olives. Drizzle with the dressing and toss to coat.
Build and Serve: Scoop quinoa into serving bowls. Top with the chickpea salad mixture. Sprinkle feta cheese and fresh parsley on top if desired.
Enjoy: Serve immediately for a fresh, crunchy, and heart-healthy meal.
Serving and Storage Tips:
ADVERTISEMENT
