(Note: Some of the links in this post are affiliate links, and we will be compensated when you make a purchase by clicking through our links at no additional cost to you.)
If you’re looking for a heart-healthy dinner that supports healthy blood pressure, this low sodium orzo skillet is a must-try. Packed with fiber-rich white beans, baby spinach, tangy sun-dried tomatoes, and a sprinkle of feta, this Mediterranean-inspired dish follows the DASH diet and is low in sodium—without sacrificing flavor.
Why This Recipe is Good for High Blood Pressure
This recipe is built around DASH Diet principles (Dietary Approaches to Stop Hypertension), which emphasize whole grains, lean proteins, vegetables, and foods low in sodium. Here’s how this meal helps:
- White Beans: Rich in potassium, magnesium, and fiber—nutrients that help regulate blood pressure.
- Whole-Wheat Orzo: A healthy whole grain that provides complex carbs and gut-friendly fiber.
- Spinach: High in potassium and low in sodium, this leafy green helps relax blood vessels.
- Lemon Juice & Herbs: Boost flavor naturally, so you need less salt.
- Feta (in moderation): Offers protein and calcium, and a little goes a long way.
Pro Tip: Look for no-salt-added canned beans and low-sodium vegetable broth to keep this dish truly DASH-friendly.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Orzo Skillet with White Beans & Feta Recipe
Active time: 25 minutes
Total Time: 40 minutes
Serves: 6 servings
Ingredients
1½ tablespoons extra-virgin olive oil
1 cup chopped red onion
6 cloves garlic, minced
1 cup whole-wheat orzo
1 cup chopped sun-dried tomatoes (use less if sensitive to sodium)
2¾ cups low-sodium vegetable broth
2 (15 oz) cans no-salt-added cannellini beans, rinsed
1 teaspoon lemon zest
3 tablespoons lemon juice
¾ teaspoon salt
½ teaspoon dried oregano
1 (5 oz) package baby spinach
¼ cup crumbled feta cheese (or swap for a lower sodium cheese)
½ cup chopped fresh basil
¼ cup toasted pine nuts (optional for crunch)
Instructions
- Sauté the aromatics – In a large nonstick skillet, heat olive oil over medium heat. Add onion and cook until translucent, about 8 minutes. Stir in garlic and cook another minute.
- Toast the orzo & tomatoes – Add orzo and sun-dried tomatoes. Cook, stirring often, until orzo is slightly toasted, about 1 minute.
- Simmer – Stir in broth, white beans, lemon juice, salt, and oregano. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer for 15 minutes or until orzo is al dente.
- Add the greens – Stir in spinach and cook uncovered, stirring frequently, until wilted—about 1 minute. Remove from heat.
- Finish with flavor – Top with lemon zest, feta, fresh basil, and pine nuts. Serve warm and enjoy!
Nutrition Information (Per Serving) – 1 cup
Calories: 458
Total Fat: 11g
Sodium: 673mg
Total Carbohydrates: 74g
Sugars: 7g
Protein: 22g
Dietary fiber: 15g
Potassium: 1372mg
Magnesium: 183mg
Substitutions & Tips
- Pasta Swap: Try couscous, ditalini, or pastina if you don’t have orzo.
- Leafy Greens: Baby kale or arugula work well in place of spinach.
- Lower Sodium Tip: Cut back on sun-dried tomatoes or feta if you’re on a strict sodium limit.
- Vegan Option: Use plant-based feta or skip the cheese altogether.
Make It Your Own
- Swap quinoa for brown rice, farro, or barley.
- Use red pepper hummus or garlic hummus for a flavor twist.
- Add shredded carrots, radishes, or cucumber for extra crunch.
- Garnish with fresh herbs like parsley or mint for brightness.
This low sodium orzo skillet is proof that heart-healthy meals can still be delicious, comforting, and easy to prepare. Whether you’re following the DASH diet or just want to cook smarter for your heart, this one-pot recipe will be a weeknight favorite.
