8 Cholesterol-Lowering Vegan Dinner Ideas That Work Quickly

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These days, we’re bombarded with food that increases our bad cholesterol (even coffee does!). Eating a plant-based diet is a great first step to lowering bad cholesterol, however, there’s more you can do.

To give you an extra boost of inspiration I’ve compiled a bunch of dinner recipes that will kick that bad cholesterol to the curb! For each recipe, I’ve also written down an explanation as to why it is so good for fighting LDL cholesterol. Read on!

Moroccan Chickpea and Apricot Tagine

This chickpea and apricot stew is an excellent recipe for lowering cholesterol due to its high fiber content, plant-based proteins, and heart-healthy spices. Chickpeas are rich in soluble fiber, which helps reduce LDL (bad) cholesterol by binding to it in the digestive system and removing it from the body. The inclusion of vegetables like carrots and bell peppers adds additional fiber and essential nutrients.

Moreover, spices such as cumin, coriander, cinnamon, and turmeric are known for their anti-inflammatory properties, which contribute to overall cardiovascular health.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cup dried apricots, halved
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 carrot, chopped
• 1 bell pepper, chopped
• 1 can diced tomatoes
• 1 cup vegetable broth
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp cinnamon
• 1/2 tsp turmeric
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

• Heat olive oil in a large pot over medium heat.
• Add the chopped onion and cook until soft.
• Stir in the garlic, carrot, and bell pepper. Cook for another 5 minutes.
• Mix in the cumin, coriander, cinnamon, and turmeric. Cook for 1-2 minutes until fragrant.
• Add the chickpeas, apricots, diced tomatoes, and vegetable broth. Stir well.
• Bring to a boil, then reduce heat and let it simmer for 20 minutes.
• Season with salt and pepper.
• Serve hot, garnished with fresh cilantro.

Cauliflower Steaks with Chimichurri Sauce

Cauliflower is rich in fiber, which helps reduce the absorption of cholesterol in the bloodstream, and it also contains antioxidants that support overall cardiovascular health. The use of olive oil, both in roasting the cauliflower and in the chimichurri sauce, provides monounsaturated fats that can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol.

Additionally, parsley and garlic in the chimichurri sauce offer anti-inflammatory and antioxidant properties, which further support heart health.

Ingredients:

• 1 large cauliflower head
• 2 tablespoons of olive oil
• Salt and pepper to taste
• 1 cup fresh parsley, chopped
• 4 cloves garlic, minced
• 1/2 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon red pepper flakes

Instructions:

• Preheat the oven to 400°F (200°C).
• Cut the cauliflower into 1-inch thick slices.
• Brush both sides of cauliflower slices with olive oil, salt, and pepper.
• Place the slices on a baking sheet and roast for 20-25 minutes, turning halfway through.

For the chimichurri sauce:

• Mix parsley, garlic, olive oil, red wine vinegar, and red pepper flakes in a bowl.
• Stir well and let it sit for at least 10 minutes.

Once the cauliflower steaks are done, spoon the chimichurri sauce over them. Serve immediately while hot.

Roasted Red Pepper and Tomato Soup with Basil Cashew Cream

Red peppers and tomatoes are rich in antioxidants like vitamin C and lycopene, which help protect the heart by reducing oxidative stress and inflammation. The high fiber content in these vegetables aids in lowering LDL (bad) cholesterol levels by binding to cholesterol in the digestive tract and facilitating its removal from the body.

The inclusion of raw cashews, soaked to blend smoothly into the soup, provides healthy fats and plant-based protein, further supporting heart health without adding dietary cholesterol. Nutritional yeast adds a savory flavor while being a good source of B-vitamins, which are essential for overall cardiovascular health.

Ingredients:

• 6 red peppers, roasted and peeled
• 4 large tomatoes, chopped
• 1 onion, chopped
• 4 cloves garlic, minced
• 4 cups vegetable broth
• Salt and pepper, to taste
• 1 cup raw cashews, soaked for 4 hours
• Juice of 1 lemon
• 1/2 cup fresh basil leaves
• 2 tablespoons nutritional yeast

Instructions:

• Sauté onion and garlic in a large pot until softened.
• Add chopped tomatoes and cooked until they break down.
• Pour in vegetable broth and bring to a simmer.
• Blend roasted peppers and add to the pot.
• Season with salt and pepper, and simmer for 15 minutes.
• Blend the soup until smooth using a blender or immersion blender.
• For the basil cashew cream, drain soaked cashews.
• Blend cashews, lemon juice, basil leaves, and nutritional yeast until creamy.
• Serve soup hot with a dollop of basil cashew cream on top.

Spinach and Artichoke Stuffed Portobello Mushrooms

Portobello mushrooms are low in calories and high in fiber, which helps reduce the absorption of cholesterol in the bloodstream. The inclusion of spinach and artichoke hearts adds additional fiber, vitamins, and antioxidants, which support overall cardiovascular health.

Nutritional yeast not only enhances the flavor with a cheesy, umami taste but also offers B-vitamins that are essential for heart health. Together, these ingredients create a delicious, cholesterol-friendly dish that supports heart health.

Ingredients:

• 4 large Portobello mushrooms
• 1 cup fresh spinach, chopped
• 1 cup artichoke hearts, chopped
• 1/2 cup vegan cream cheese
• 1/4 cup nutritional yeast
• 2 cloves garlic, minced
• Salt and pepper to taste
• Olive oil

Instructions:

• Preheat oven to 375°F (190°C).
• Remove stems from mushrooms and brush with olive oil.
• Sauté garlic in a pan with a little olive oil until fragrant.
• Add spinach and artichoke hearts to the pan and cook until spinach is wilted.
• Mix in vegan cream cheese and nutritional yeast. Season with salt and pepper.
• Spoon the mixture into the mushrooms.
• Place mushrooms on a baking sheet and bake for 20-25 minutes.
• Let cool slightly before serving.

Grilled Asparagus and Farro Salad with Lemon-Tahini Dressing

Farro, an ancient grain, is rich in soluble fiber, which helps reduce LDL (bad) cholesterol by binding to it in the digestive system and promoting its excretion. Asparagus is also a good source of fiber, along with essential vitamins and antioxidants that support cardiovascular health.

The tahini dressing, made from sesame seeds, adds healthy fats and plant-based protein, further contributing to heart health. Fresh herbs like parsley and mint provide additional antioxidants and anti-inflammatory properties. This plant-based dish is free from dietary cholesterol and saturated fats, making it a light, nutritious, and heart-friendly meal option.

Ingredients:

• 1 cup farro
• 1 bunch asparagus, trimmed
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup tahini
• 1 lemon, juiced
• 1 clove garlic, minced
• 2 tbsp water
• 1 tbsp maple syrup
• 1/4 cup chopped parsley
• 1/4 cup chopped mint

Instructions:

• Cook farro according to package directions. Let it cool.
• Toss asparagus with olive oil, salt, and pepper.
• Grill asparagus over medium heat for about 5-7 minutes until tender.
• In a bowl, mix tahini, lemon juice, garlic, water, and maple syrup until smooth.
• Combine farro, grilled asparagus, parsley, and mint in a large bowl.
• Drizzle with lemon-tahini dressing and toss gently.
• Serve immediately.

This simple yet flavorful dish brightens up any dinner table. The lemon-tahini dressing adds a tangy touch to the hearty farro and asparagus.

Eggplant and Lentil Moussaka

Eggplant and Lentil Moussaka is an excellent recipe for lowering cholesterol due to its high content of fiber, antioxidants, and plant-based proteins. Eggplants are rich in fiber, which helps reduce the absorption of cholesterol in the bloodstream, and they contain antioxidants like nasunin, which protect cells from damage. Lentils are a great source of soluble fiber, which can lower LDL (bad) cholesterol levels.

The use of olive oil instead of saturated fats further supports cholesterol management. Additionally, this dish is vegan, avoiding cholesterol-rich products altogether, making it a heart-friendly meal option.

Ingredients:

• 2 large eggplants, sliced thin
• 1 cup cooked green lentils
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste
• 3 tbsp olive oil
• 1 cup vegan béchamel sauce

Instructions:

• Preheat your oven to 400°F (200°C).
• Arrange the eggplant slices on a baking sheet.
• Brush with olive oil and season with salt and pepper.
• Bake for 20 minutes or until tender.
• In a large pan, heat 1 tbsp of olive oil over medium heat.
• Add chopped onion and garlic, sauté until golden.
• Stir in cooked lentils, diced tomatoes, oregano, and basil.
• Cook for 10-15 minutes, stirring occasionally.
• In a baking dish, layer half of the eggplant slices.
• Spread the lentil mixture over the eggplants.
• Top with the remaining eggplant slices.
• Pour the vegan béchamel sauce over the top layer.

Pair it with a green salad for a complete meal. Enjoy!

Butternut Squash and Kale Risotto

Arborio rice, while not particularly high in fiber, becomes a vehicle for incorporating fiber-rich vegetables like butternut squash and kale. Butternut squash is rich in fiber, antioxidants, and vitamins, which help reduce cholesterol levels and support overall heart health. Kale is a powerhouse of nutrients, including fiber, antioxidants, and omega-3 fatty acids, all of which contribute to lowering LDL (bad) cholesterol and reducing inflammation.

Nutritional yeast adds a cheesy flavor without the saturated fats found in dairy, and it is also a good source of B-vitamins, which are essential for cardiovascular health. This plant-based risotto is free from dietary cholesterol and saturated fats, making it a delicious and heart-friendly meal option.

• 1 cup Arborio rice
• 1 small butternut squash, peeled and diced
• 1 bunch kale, chopped
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1/4 cup nutritional yeast
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large pan over medium heat.
• Add onion and garlic, sauté until translucent.
• Add diced butternut squash, cook until tender.
• Stir in Arborio rice, coating it with the oil and vegetables.
• Gradually add vegetable broth, stirring frequently until the rice is creamy.
• Add chopped kale and cook until wilted.
• Stir in nutritional yeast, salt, and pepper.
• Serve hot and enjoy!

Soba Noodles with Edamame and Sesame-Ginger Sauce

Soba noodles, made from buckwheat, are rich in fiber and protein, which help in lowering LDL (bad) cholesterol levels by promoting its removal from the body. Edamame, a type of young soybean, is packed with plant-based protein and fiber, both of which contribute to improved cholesterol levels and overall heart health.

The sesame oil and seeds provide healthy fats that can help reduce bad cholesterol and increase good cholesterol. The inclusion of vegetables like red bell pepper and green onions adds antioxidants and additional fiber, further supporting cardiovascular health. The sesame-ginger sauce, made with ginger and garlic, offers anti-inflammatory and antioxidant properties that benefit heart health. This vegan dish is free from dietary cholesterol and saturated fats, making it a delicious and heart-friendly dinner option.

Ingredients:

• 8 oz soba noodles
• 1 cup shelled edamame
• 1 red bell pepper, thinly sliced
• 2 green onions, chopped
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp grated ginger
• 1 clove garlic, minced
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tsp sesame seeds
• 1 tsp chili flakes (optional)

Instructions:

• Follow the package instructions. Rinse with cold water and drain well.
• Boil water and steam the edamame for 4-5 minutes.
• In a bowl, mix together soy sauce, sesame oil, grated ginger, garlic, rice vinegar, and maple syrup.
• In a large bowl, toss the soba noodles, edamame, and bell pepper with the sauce.
• Sprinkle with green onions, sesame seeds, and chili flakes if using. Enjoy!