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Photo:Ali Redmond
Ali Redmond
Whether you’re trying to lower your blood pressure or just stay on top of your heart health, these lunch recipes are worth adding to your menu. Each dish—from salads and sandwiches to flavorful meal-prep bowls—is high in potassium and low in saturated fat and sodiumto support healthy blood pressure levels. Plus, they’re vegetarian, so you’ll get a tasty boost of veggies with every serving. You’ll want to make options like our Chipotle-Lime Cauliflower Taco Bowls and our Four-Bean & Pumpkin Chili for a delicious and nourishing lunch that will help you reach your health goals.
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Chickpea & Quinoa Grain Bowl
It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!
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02of 18Spaghetti Squash with Roasted Tomatoes, Beans & Almond PestoLooking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice veggie-packed alternative. Giving tomatoes a stint in a hot oven brings out their natural sweetness.View Recipe
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Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice veggie-packed alternative. Giving tomatoes a stint in a hot oven brings out their natural sweetness.
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Chipotle-Lime Cauliflower Taco Bowls
04of 18Four-Bean & Pumpkin ChiliThis healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.View Recipe
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Four-Bean & Pumpkin Chili
This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.
05of 18Mixed Greens with Lentils & Sliced AppleThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.View Recipe
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Mixed Greens with Lentils & Sliced Apple
This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.
06of 18Quinoa, Avocado & Chickpea Salad over Mixed GreensProtein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.View Recipe
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Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
07of 18Veggie & Hummus SandwichPhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.View Recipe
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Veggie & Hummus Sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
08of 18Rainbow Grain Bowl with Cashew SauceThis vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.View Recipe
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Rainbow Grain Bowl with Cashew Sauce
This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.
09of 18Green Salad with Edamame & BeetsKatie WebsterThis big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you’re not a fan of cilantro, mix in freshly chopped basil or dill instead.View Recipe
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Green Salad with Edamame & Beets
Katie Webster
This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you’re not a fan of cilantro, mix in freshly chopped basil or dill instead.
10of 18Stuffed Potatoes with Salsa & BeansTaco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.View Recipe
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Stuffed Potatoes with Salsa & Beans
Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.
11of 18No-Cook Black Bean SaladThe dressing for this vegan black bean salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.View Recipe
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No-Cook Black Bean Salad
The dressing for this vegan black bean salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
12of 18Tomato, Cucumber & White-Bean Salad with Basil VinaigretteThis no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.View Recipe
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Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
This no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
13of 18Orange-Mint Freekeh Salad with Lima BeansJacob FoxThis salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.View Recipe
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Orange-Mint Freekeh Salad with Lima Beans
Jacob Fox
This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.
14of 18Meal-Prep Vegan Lettuce WrapsFor this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.View Recipe
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Meal-Prep Vegan Lettuce Wraps
For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.
15of 18Chickpea Pasta with Mushrooms & KaleGreg DuPreeLoading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.View Recipe
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Chickpea Pasta with Mushrooms & Kale
Greg DuPree
Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.
16of 18White Bean & Avocado ToastMashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.View Recipe
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White Bean & Avocado Toast
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.
17of 18Winter Vegetable Mulligatawny SoupJacob FoxOur meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.View Recipe
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Winter Vegetable Mulligatawny Soup
Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.
18of 18Winter Kale & Quinoa Salad with AvocadoPrecooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.View Recipe
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Winter Kale & Quinoa Salad with Avocado
Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.
Jessica Ball, M.S., RD
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