Mediterranean Diet Recipe: Savory Tomato Sauce with Eggs, Chickpeas, and Spinach For Heart Health

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Looking for a delicious and heart-healthy meal that can help you manage high blood pressure? This Mediterranean Chickpea & Spinach Skillet is the perfect dish! Packed with nutrients, low in sodium, and rich in flavors, this recipe is easy to make and ideal for anyone looking to embrace a Mediterranean diet—a proven way to lower blood pressure and improve heart health.

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Why This Recipe Is Great for Blood Pressure

The Mediterranean diet is known for its emphasis on whole grains, fruits, vegetables, legumes, and healthy fats. This recipe features key ingredients that support heart health:

• Extra-Virgin Olive Oil: A rich source of monounsaturated fats that help lower bad cholesterol levels.
• Spinach: High in potassium and magnesium, two minerals that play a key role in blood pressure regulation.
• Garlic: Known for its ability to improve blood circulation and reduce blood pressure.
• Chickpeas: A good source of fiber and protein, which can help maintain stable blood pressure levels.
• Fresh Thyme: Contains antioxidants that support heart health.

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Ingredients

2 tablespoons extra-virgin olive oil
4 cups baby spinach, chopped (about 5 ounces)
4 cloves garlic, sliced
2 cups canned crushed tomatoes
1 (15 ounce) can no-salt-added chickpeas, rinsed
¼ cup heavy cream
½ teaspoon salt
4 large eggs
1 tablespoon chopped fresh thyme
½ teaspoon ground pepper

Instructions

1. Heat the Oil: In a large skillet, heat the extra-virgin olive oil over medium heat. This healthy fat is essential for heart health, as it helps reduce inflammation and improve cholesterol levels.
2. Cook the Spinach & Garlic: Add the chopped baby spinach and sliced garlic to the skillet. Cook while stirring until the spinach has wilted and the garlic starts to brown, which should take about 2 minutes. Spinach is packed with potassium, helping to counteract the effects of sodium on blood pressure.
3. Simmer the Tomatoes & Chickpeas: Reduce the heat to medium-low. Add the canned crushed tomatoes, rinsed chickpeas, heavy cream, and salt to the skillet. Adjust the heat to maintain a simmer. This combination of ingredients adds fiber, protein, and healthy fats, all of which support blood pressure management
4. Poach the Eggs: Crack each egg into a small bowl, taking care not to break the yolk. Create a well in the sauce, large enough to hold an egg, and slip it in. Repeat with the remaining eggs, spacing them evenly around the pan. Sprinkle the sauce with fresh thyme and cover the skillet. Cook until the eggs reach your desired level of doneness—about 6 to 8 minutes for medium-set. Eggs provide protein without adding too much sodium, making them a great choice for a heart-healthy meal.
5. Finish & Serve: Once the eggs are cooked, remove the skillet from the heat and sprinkle with ground pepper. Serve the dish warm, and enjoy the blend of rich Mediterranean flavors that support your heart and overall health.

Nutrition Information (Per Serving) – 1 egg and 3/4 cup sauce

Calories: 323

Total Fat: 18g

Saturated Fat: 6g

Sodium: 628mg

Total Carbohydrates: 26g

Sugars: 6g

Dietary Fiber: 7g

Protein: 14g

Magnesium: 84mg

Potassium: 769mg

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This Mediterranean Chickpea & Spinach Skillet is not just a tasty meal; it’s a powerful ally in your journey to lower blood pressure and improve heart health. Incorporate this recipe into your weekly meal plan and enjoy the benefits of a Mediterranean diet, one delicious bite at a time.

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