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If you’ve been told to watch your sodium for high blood pressure, you might think pasta night is off the menu—but think again. This DASH Diet Vegetarian Bolognese is proof that you can enjoy a comforting, flavorful pasta sauce without overloading on salt.
Packed with vegetables, protein-rich beans, and aromatic herbs, this low sodium slow cooker recipe is perfect for anyone following the DASH diet, looking to support heart health, or simply wanting to eat clean without sacrificing taste. Even better? It’s a set-it-and-forget-it meal—your slow cooker does all the work while you go about your day.
Why This Recipe Works for High Blood Pressure
The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium, saturated fat, and added sugars. This vegetarian bolognese checks all the boxes:
- Low in sodium: Using no-salt-added beans and broth keeps sodium to just 411 mg per serving.
- Rich in potassium & magnesium: These minerals help counteract sodium’s effects on blood pressure.
- Plant-based protein: Cannellini beans add a satisfying heartiness without the saturated fat from meat.
- Whole grains: Whole-wheat spaghetti keeps your fiber high and your blood sugar steady.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
DASH Diet Vegetarian Bolognese in the Slow Cooker Recipe
Active Time: 15 minutes
Additional Time: 4 hours 15 minutes
Total Time: 4 hours 30 minutes
Serves: 8 servings
Ingredients
1 (28 ounce) can diced tomatoes, preferably San Marzano
½ cup dry white wine
½ cup low-sodium vegetable broth or water
1 cup chopped onion
½ cup chopped celery
½ cup chopped carrot
3 tablespoons extra-virgin olive oil
2 tablespoons minced garlic
1 teaspoon Italian seasoning
½ teaspoon salt
¼ teaspoon ground pepper
2 (15 ounce) cans no-salt-added cannellini beans or small white beans, rinsed
¼ cup heavy cream
1 pound whole-wheat spaghetti
½ cup grated Parmesan cheese
¼ cup chopped fresh basil
Instructions
- Combine Ingredients: In a 5- to 6-quart slow cooker, combine tomatoes, wine, broth (or water), onion, celery, carrot, olive oil, garlic, Italian seasoning, salt, and pepper.
- Cook: Cover and cook on High for 4 hours or Low for 8 hours.
- Finish Sauce: Stir in the beans and cream at the end of the cooking time. Keep warm.
- Cook Pasta: Meanwhile, bring a large pot of water to a boil. Cook spaghetti according to package directions; drain.
- Serve: Divide spaghetti among bowls. Top with sauce, Parmesan, and fresh basil.
Nutrition Information (Per Serving) – 1 cup spaghetti & 3/4 cup sauce
Calories: 434
Total Fat: 13g
Sodium: 411mg
Total Carbohydrates: 64g
Sugars: 6g
Protein: 16g
Dietary fiber: 7g
Potassium: 762mg
Magnesium: 143mg
Make-Ahead Tip
Prepare the sauce through Step 1, then refrigerate for up to 4 days or freeze for up to 3 months. Thaw (if frozen) and reheat before serving.
Serving Ideas
- Pair with a side salad topped with avocado for extra potassium.
- Swap whole-wheat spaghetti for zucchini noodles to lower carbs.
- Add mushrooms or spinach for even more veggies and antioxidants.
Whether you’re trying to lower blood pressure, follow the DASH diet, or simply enjoy a satisfying meatless dinner, this Slow Cooker Vegetarian Bolognese is a winner. It’s proof that heart-healthy eating can be just as flavorful as the original—minus the excess sodium.
