Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos
Log In Account Details

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • What Happens to Your Body When You Eat Avocado Every Day

      What Happens to Your Body When You Eat Avocado Every Day

      Can an avocado a day keep your health at bay? What does the research have to say? Read More
    • 7-Day No-Sugar High-Protein Meal Plan

      7-Day No-Sugar High-Protein Meal Plan

      Skip the added sugar and bump up the protein to keep yourself full on this 7-day meal plan. Read More
    • 20 Low-Carb, High-Protein Dinners Ready in 3 Steps or Less

       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Healthy Recipes
  3. Recipes for Specific Health Condition
  4. Healthy High-Blood Pressure Recipes
  5. 18 Vegetarian Lunches for Healthy Blood Pressure

18 Vegetarian Lunches for Healthy Blood Pressure

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD March 23, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
Skip gallery slides
Pin
Winter Kale & Quinoa Salad with Avocado

Whether you're trying to lower your blood pressure or just stay on top of your heart health, the kitchen is a great place to start. These meals—from salads and sandwiches to flavorful meal-prep bowls—are all low-calorie and have lower levels of saturated fat and sodium to support a healthy heart. You'll find ingredients high in potassium, magnesium and calcium, like beans, kale and sweet potatoes, which can help lower your blood pressure. Recipes like our Winter Kale & Quinoa Salad with Avocado and White Bean Soup with Pasta are meatless meals perfect for eating at home or work.

Start Slideshow

1 of 18

Pin
Facebook Tweet Email Send Text Message

Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
View Recipe this link opens in a new tab

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.

1 of 18

Advertisement
Advertisement

2 of 18

Pin
Facebook Tweet Email Send Text Message

Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup
Credit: Jacob Fox
View Recipe this link opens in a new tab

Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

2 of 18

3 of 18

Pin
Facebook Tweet Email Send Text Message

White Bean Soup with Pasta

Pasta & White Bean Soup
Credit: Jacob Fox
View Recipe this link opens in a new tab

We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

3 of 18

Advertisement

4 of 18

Pin
Facebook Tweet Email Send Text Message

Meal-Prep Roasted Vegetable Bowls with Pesto

Meal-Prep Roasted Vegetable Bowls with Pesto
View Recipe this link opens in a new tab

Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days--just grab a container on your way out the door in the morning.

4 of 18

5 of 18

Pin
Facebook Tweet Email Send Text Message

Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado
View Recipe this link opens in a new tab

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.

5 of 18

6 of 18

Pin
Facebook Tweet Email Send Text Message

Green Goddess Salad with Chickpeas

4538536.jpg
View Recipe this link opens in a new tab

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

6 of 18

Advertisement
Advertisement
Advertisement

7 of 18

Pin
Facebook Tweet Email Send Text Message

Orange-Mint Freekeh Salad with Lima Beans

Orange-Mint Freekeh Salad with Lima Beans
Credit: Jacob Fox
View Recipe this link opens in a new tab

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.

7 of 18

8 of 18

Pin
Facebook Tweet Email Send Text Message

Cannellini Bean & Herbed Ricotta Toast

Cannellini Bean & Herbed Ricotta Toast
Credit: Ted & Chelsea Cavanaugh
View Recipe this link opens in a new tab

Herbed ricotta toast gets topped with cannellini beans and roasted red peppers for a colorful, tasty open-face sandwich.

8 of 18

9 of 18

Pin
Facebook Tweet Email Send Text Message

Vegan Kale Caesar Salad with Tofu Croutons

6807932.jpg
View Recipe this link opens in a new tab

Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.

9 of 18

Advertisement
Advertisement
Advertisement

10 of 18

Pin
Facebook Tweet Email Send Text Message

Meal-Prep Vegan Moroccan Lettuce Wraps

6725219.jpg
View Recipe this link opens in a new tab

For these meal-prep-friendly lettuce wraps, we swap the traditional warm filling for a cold plant-based bean salad filling loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the lettuce from getting soggy.

10 of 18

11 of 18

Pin
Facebook Tweet Email Send Text Message

Black Bean & Slaw Bagel

Black Bean & Slaw Bagel
Credit: Ted & Chelsea Cavanaugh
View Recipe this link opens in a new tab

This easy open-face sandwich recipe uses a jalapeño-Cheddar bagel, but a plain bagel would work just as well. Top each bagel half with black beans and fresh slaw for a satisfying bite.

11 of 18

12 of 18

Pin
Facebook Tweet Email Send Text Message

Hearty Tomato Soup with Beans & Greens

6208753.jpg
View Recipe this link opens in a new tab

Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

12 of 18

Advertisement
Advertisement
Advertisement

13 of 18

Pin
Facebook Tweet Email Send Text Message

Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce

5647614.jpg
View Recipe this link opens in a new tab

In a vegan riff on green goddess dressing, cashews provide a creamy base with tons of flavor from herbs and apple-cider vinegar. Drizzle it all over this bowl of quinoa and roasted vegetables to make a satisfying vegan dinner or easy packable lunch that is ready in just 30 minutes.

13 of 18

14 of 18

Pin
Facebook Tweet Email Send Text Message

Peanut Butter and Banana Breakfast Sandwich

5180292.jpg
View Recipe this link opens in a new tab

Creamy peanut butter and bananas are the key ingredients to this quick and easy breakfast.

14 of 18

15 of 18

Pin
Facebook Tweet Email Send Text Message

Mixed Greens with Lentils & Sliced Apple

4548014.jpg
View Recipe this link opens in a new tab

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.

15 of 18

Advertisement
Advertisement
Advertisement

16 of 18

Pin
Facebook Tweet Email Send Text Message

Easy Pea & Spinach Carbonara

6149755.jpg
View Recipe this link opens in a new tab

Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

16 of 18

17 of 18

Pin
Facebook Tweet Email Send Text Message

Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing
View Recipe this link opens in a new tab

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

17 of 18

18 of 18

Pin
Facebook Tweet Email Send Text Message

Vegan Superfood Grain Bowls

Vegan Superfood Buddha Bowls
View Recipe this link opens in a new tab

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

18 of 18

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Leah Goggins

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 18 Veggie & Hummus Sandwich
    2 of 18 Winter Vegetable Mulligatawny Soup
    3 of 18 White Bean Soup with Pasta
    4 of 18 Meal-Prep Roasted Vegetable Bowls with Pesto
    5 of 18 Winter Kale & Quinoa Salad with Avocado
    6 of 18 Green Goddess Salad with Chickpeas
    7 of 18 Orange-Mint Freekeh Salad with Lima Beans
    8 of 18 Cannellini Bean & Herbed Ricotta Toast
    9 of 18 Vegan Kale Caesar Salad with Tofu Croutons
    10 of 18 Meal-Prep Vegan Moroccan Lettuce Wraps
    11 of 18 Black Bean & Slaw Bagel
    12 of 18 Hearty Tomato Soup with Beans & Greens
    13 of 18 Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
    14 of 18 Peanut Butter and Banana Breakfast Sandwich
    15 of 18 Mixed Greens with Lentils & Sliced Apple
    16 of 18 Easy Pea & Spinach Carbonara
    17 of 18 Stuffed Sweet Potato with Hummus Dressing
    18 of 18 Vegan Superfood Grain Bowls

    Share & More

    Facebook Tweet Email Send Text Message
    EatingWell

    Magazines & More

    Learn More

    • About Us
    • Contact Us
    • Advertise
    • Content Licensing
    • Recipe Index
    • Jobs
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletters
    Sign Up
    Meredith© 2023 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com

    Sign in

    View image

    18 Vegetarian Lunches for Healthy Blood Pressure
    this link is to an external site that may or may not meet accessibility guidelines.