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Looking for a low sodium meal that’s both delicious and heart-healthy? This Colorful Quinoa Lentil Bowl with Cashew Sauce is a perfect fit for the DASH diet (Dietary Approaches to Stop Hypertension). Loaded with fiber-rich grains, protein-packed lentils, and an assortment of crunchy, raw vegetables, this bowl is as satisfying as it is vibrant.
What really takes this dish over the top is the creamy cashew sauce, flavored with fresh parsley, lemon juice, and a hint of reduced-sodium tamari. It’s a flavor bomb—without the salt.
Why You’ll Love This Bowl
- Low Sodium – Only a touch of reduced-sodium tamari is used.
- DASH Diet Friendly – Prioritizes whole grains, legumes, and veggies.
- Heart-Healthy – Packed with fiber, healthy fats, and plant-based protein.
- Meal Prep Ready – Stores well for quick lunches or dinners.
- Naturally Gluten-Free & Vegan – Just make sure your tamari or soy sauce is labeled gluten-free.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Colorful Quinoa Lentil Bowl with Cashew Sauce Recipe
Prep Time: 20 minutes
Total Time: 20 minutes
Serves: 1 serving
Ingredients
For the Cashew Sauce:
¾ cup unsalted cashews
½ cup water
¼ cup packed parsley leaves
1 tablespoon lemon juice or apple cider vinegar
1 tablespoon extra-virgin olive oil
½ teaspoon reduced-sodium tamari or soy sauce (see tip)
¼ teaspoon salt
For the Bowl:
½ cup cooked lentils
½ cup cooked quinoa
½ cup shredded red cabbage
¼ cup grated raw beet
¼ cup chopped bell pepper (any color)
¼ cup grated carrot
¼ cup sliced cucumber
1 tablespoon toasted chopped cashews (for garnish)
Instructions
- Make the Cashew Sauce – In a high-speed blender, combine unsalted cashews, water, parsley, lemon juice, olive oil, tamari (or soy sauce), and salt. Blend until smooth and creamy. Set aside.
- Assemble the Bowl – In a shallow serving bowl, add the cooked lentils and quinoa to the center. Arrange the cabbage, beet, bell pepper, carrot, and cucumber around the grains.
- Add Sauce & Garnish – Spoon about 2 tablespoons of cashew sauce over the top. Sprinkle with toasted chopped cashews for extra crunch.
- Serve Immediately or Store – Enjoy right away, or refrigerate for up to 3 days. Store extra cashew sauce separately.
Nutrition Information (Per Serving) – 1 Bowl
Calories: 361
Total Fat: 10g
Sodium: 139mg
Total Carbohydrates: 54g
Sugars: 9g
Protein: 17g
Dietary fiber: 14g
Potassium: 941mg
Magnesium: 150mg
Tips for Success
- Use Pre-Cooked Lentils or Quinoa to save time.
- Soak Cashews for 10–15 minutes in hot water if you don’t have a high-speed blender.
- Customize Veggies based on what’s in season or in your fridge (zucchini, baby spinach, cherry tomatoes all work).
- Gluten-Free Reminder: Choose a certified gluten-free tamari if you’re avoiding gluten.
Blood Pressure Benefits
This recipe checks all the boxes for those managing hypertension:
- Low in sodium, thanks to minimal tamari and no added salty seasonings.
- High in potassium and magnesium from ingredients like beets, lentils, and parsley.
- Rich in fiber, which supports healthy cholesterol and blood pressure levels.
This bowl isn’t just good for your heart—it’s great for your feed. With vibrant veggies and creamy sauce, it’s the kind of dish that looks as good as it tastes. Pin it now for your weekly meal prep!
