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Eating healthy doesn’t have to be complicated—especially when you’re managing high blood pressure. These Low Sodium Roasted Veggie Bowls with Pesto are perfect for the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes whole grains, vegetables, and low-sodium ingredients.
Whether you’re new to the DASH diet or just looking for a quick, heart-healthy meal prep option, this recipe delivers bold flavor with minimal effort.
Why You’ll Love This Recipe
- Low Sodium: Only 460mg per serving—well within DASH diet guidelines
- Meal Prep Friendly: Make 4 lunches in under 45 minutes
- Nutrient Dense: Packed with fiber, potassium, magnesium, and plant-based protein
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Roasted Veggie Bowls with Pesto Recipe
Prep Time: 15 minutes
Additional Time: 20 minutes
Total Time: 35 minutes
Serves: 4 servings
Ingredients
3 tablespoons extra-virgin olive oil, divided
½ teaspoon garlic powder
¼ teaspoon salt (optional or omit for even lower sodium)
¼ teaspoon ground black pepper
4 cups broccoli florets
2 medium red bell peppers, quartered
1 cup sliced red onion
3 cups cooked brown rice
1 (15 oz) can chickpeas, rinsed
4 tablespoons prepared pesto (look for low sodium options)
Instructions
- Preheat & Prep – Preheat oven to 450°F.
- Season & Roast Veggies –
- In a large bowl, whisk together 2 tablespoons olive oil, garlic powder, salt, and pepper.
- Add broccoli, bell peppers, and onion. Toss to coat.
- Spread veggies on a rimmed baking sheet and roast for 20 minutes, stirring once halfway through.
- Let cool slightly, then chop bell peppers.
- Assemble the Bowls –
- Stir the remaining 1 tablespoon olive oil into the cooked brown rice.
- Divide rice evenly into four 2-cup microwave-safe containers (about ¾ cup each).
- Top each with roasted vegetables and ¼ of the chickpeas.
- Add 1 tablespoon pesto to each bowl.
- Store or Serve –
- Refrigerate for up to 4 days.
- To reheat: Microwave on High for 1–2 minutes, or until heated through.
Nutrition Information (Per Serving) – 2 1/4 Cups
Calories: 484
Total Fat: 21g
Sodium: 460mg
Total Carbohydrates: 64g
Sugars: 8g
Protein: 12g
Dietary fiber: 10g
Potassium: 635mg
Magnesium: 109mg
DASH Diet Tips
- Lower Sodium Even More: Use homemade or low-sodium pesto, and skip added salt.
- Boost Protein: Add grilled chicken or tofu if you want more protein per serving.
- Switch the Grain: Quinoa, farro, or barley all work well in place of brown rice.
Meal Prep Storage Tips
- Use BPA-free, microwave-safe containers with tight lids
- Add pesto just before serving if you prefer it fresh
- Store in the fridge for up to 4 days
If you’re trying to lower your blood pressure naturally, this recipe is a simple and satisfying way to stick to your goals. It’s full of flavor, color, and DASH-friendly ingredients that support heart health and make lunchtime easy.
