10 Low-Sodium DASH Diet Lunch Recipes

Grilled Lemon Herb Chicken Salad

This vibrant salad is a refreshing, low-sodium option perfect for a midday meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Juice of 1 lemon
• 4 cups mixed salad greens
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup unsalted nuts of your choice

Cooking method:

1. Marinate the chicken breasts in olive oil, thyme, oregano, and lemon juice for at least 30 minutes.
2. Preheat the grill to medium-high heat.
3. Grill the chicken for about 6-7 minutes per side, or until fully cooked.
4. Let the chicken rest for a few minutes, then slice it.
5. Arrange the salad greens, cucumber, and tomatoes on a plate, top with sliced chicken and nuts.
6. Drizzle with additional lemon juice if desired and serve.

Quinoa and Black Bean Stuffed Peppers

These colorful stuffed peppers are filled with protein and fiber without the extra sodium.

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) low-sodium black beans, rinsed and drained
• 1 cup corn kernels
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 cup chopped fresh cilantro

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine quinoa, black beans, corn, cumin, and smoked paprika.
3. Stuff the bell pepper halves with the quinoa mixture.
4. Arrange the peppers in a baking dish and cover with foil.
5. Bake for 25-30 minutes until the peppers are tender.
6. Garnish with cilantro before serving.

Vegetable Lentil Soup

This hearty soup is a satisfying, sodium-conscious choice for a healthy lunch.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 cup dried lentils
• 6 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 bay leaf

Cooking method:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, celery, and garlic, sauté until softened.
3. Stir in lentils, broth, thyme, and bay leaf.
4. Bring to a boil, reduce heat, and simmer for 30-40 minutes until lentils are tender.
5. Remove bay leaf before serving.

Zucchini Noodles with Avocado Sauce

A creamy yet healthy twist on pasta, this dish is perfect for a light lunch.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 ripe avocado
• Juice of 1 lime
• 1 garlic clove
• 2 tablespoons olive oil
• 1/4 cup fresh basil leaves
• 1/4 cup grape tomatoes, halved

Cooking method:

1. Blend avocado, lime juice, garlic, olive oil, and basil in a food processor until smooth.
2. Toss the zucchini noodles with the avocado sauce until well-coated.
3. Top with grape tomatoes and serve immediately.

Hummus and Veggie Wrap

This wrap is both nutritious and vibrant, making it a delightful low-sodium lunch option.

Ingredients:

• 1 whole-grain wrap
• 1/2 cup low-sodium hummus
• 1/4 cucumber, thinly sliced
• 1/4 red bell pepper, thinly sliced
• 1/4 cup shredded carrots
• Handful of spinach leaves

Cooking method:

1. Spread hummus evenly over the wrap.
2. Layer cucumber, bell pepper, carrots, and spinach on top of the hummus.
3. Roll the wrap tightly and cut in half before serving.

Baked Sweet Potato with Chickpea Filling

A sweet potato stuffed with spiced chickpeas is a flavorful, filling low-sodium meal.

Ingredients:

• 2 medium sweet potatoes
• 1 can (15 oz) low-sodium chickpeas, rinsed and drained
• 1 teaspoon cumin
• 1/2 teaspoon coriander
• 1 tablespoon olive oil
• 1/4 cup chopped fresh parsley

Cooking method:

1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork and bake for 45-50 minutes until tender.
3. In a pan, sauté chickpeas with olive oil, cumin, and coriander until warmed through.
4. Cut open sweet potatoes and stuff with chickpea mixture.
5. Garnish with parsley before serving.

Spinach and Feta Stuffed Portobello Mushrooms

These savory mushrooms are a delicious way to enjoy a low-sodium lunch.

Ingredients:

• 4 large Portobello mushrooms, stems removed
• 2 cups fresh spinach
• 1/2 cup crumbled feta cheese
• 2 garlic cloves, minced
• 1 tablespoon olive oil

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. Sauté garlic and spinach in olive oil until wilted.
3. Mix cooked spinach with feta cheese.
4. Stuff the Portobello mushrooms with the spinach mixture.
5. Arrange on a baking sheet and bake for 20-25 minutes.

Edamame and Arugula Salad

Packed with proteins and greens, this salad is a simple and delightful low-sodium choice.

Ingredients:

• 2 cups arugula
• 1 cup shelled edamame, cooked
• 1/2 cup shredded red cabbage
• 1/4 cup unsalted sunflower seeds
• 2 tablespoons rice vinegar

Cooking method:

1. In a large bowl, combine arugula, edamame, and red cabbage.
2. Toss with rice vinegar and top with sunflower seeds before serving.

Greek Yogurt and Berry Parfait

Indulge in this creamy, fruity parfait that’s both low-sodium and high in flavor.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (such as blueberries and strawberries)
• 1/4 cup granola (low-sodium)
• 1 tablespoon honey

Cooking method:

1. Layer Greek yogurt, berries, and granola in a glass.
2. Drizzle with honey before serving.

Whole Wheat Couscous with Roasted Vegetables

This fulfilling dish is full of textures and flavors without the added salt.

Ingredients:

• 1 cup whole wheat couscous
• 2 cups assorted vegetables (such as zucchini and bell peppers), diced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/4 cup chopped fresh parsley

Cooking method:

1. Preheat the oven to 400°F (200°C).
2. Toss vegetables with olive oil and oregano, then roast for 20-25 minutes.
3. Prepare couscous according to package instructions.
4. Combine couscous with roasted vegetables and garnish with parsley before serving.