Low Sodium Veggie Sandwich with Hummus & Avocado (Perfect for the DASH Diet)

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If you’re following the DASH diet or trying to reduce your sodium intake for better blood pressure, this low sodium veggie sandwich is a must-try. Made with creamy hummus, mashed avocado, and crisp fresh vegetables, it’s a heart-healthy lunch you can whip up in under 10 minutes.

Whether you’re meal prepping for the week or just need a quick, satisfying meal that doesn’t compromise your health goals, this plant-powered sandwich delivers fiber, potassium, and healthy fats—all key nutrients for supporting healthy blood pressure.

Why This Sandwich Is Perfect for the DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes whole grains, vegetables, and low-sodium foods. This sandwich fits the bill in every way:

  • Low Sodium: Just 407mg per serving, ideal for DASH diet guidelines.
  • High Fiber: 12g of fiber supports heart health and keeps you full.
  • Rich in Potassium: With 746mg, it helps balance sodium levels.
  • Plant-Based Protein: Hummus adds 13g of satisfying protein.
  • Healthy Fats: Avocado and hummus offer anti-inflammatory, heart-protective fats.

>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!

Low Sodium Veggie Sandwich with Hummus & Avocado Recipe

Active time: 10 minutes

Total Time: 10 minutes

Serves: 1 serving

Ingredients

2 slices whole-grain bread
3 tablespoons hummus
¼ avocado, mashed
½ cup mixed salad greens
¼ medium red bell pepper, thinly sliced
¼ cup sliced cucumber
¼ cup shredded carrot

Instructions

  1. Spread the hummus on one slice of whole-grain bread.
  2. Spread mashed avocado on the other slice.
  3. Layer on salad greens, bell pepper, cucumber, and shredded carrot.
  4. Press the slices together, cut in half, and enjoy fresh.

Nutrition Information (Per Serving) – 1 sandwich

Calories: 325

Total Fat: 14g

Sodium: 407mg

Total Carbohydrates: 40g

Sugars: 7g

Protein: 13g

Dietary fiber: 12g

Potassium: 746mg

Magnesium: 105mg

>>> Read more: Struggling to find easy low-sodium meals? Get this printable 7-Day Low-Sodium DASH Diet Meal Plan and make heart-healthy eating simple! Click here.

Smart Prep Tips for the Perfect Sandwich

  • Avoid soggy bread: Pat all vegetables dry with paper towels or use a salad spinner.
  • Fresh avocado tip: Add a squeeze of lemon juice to prevent browning if prepping ahead.
  • Crisp greens hack: Wash and prep your lettuce or spinach the day before, then wrap in a cotton towel and chill overnight.

Make It Your Way

This sandwich is endlessly customizable:

  • Add sliced radish or sprouts for crunch.
  • Use roasted red peppers or shredded zucchini for variety.
  • Swap hummus for white bean spread or low-sodium pesto.

Why You’ll Love It

This isn’t just a healthy sandwich—it’s a satisfying, flavorful, and nutrient-dense choice that supports your heart, keeps you full, and fits into a low sodium or DASH lifestyle with ease.

Pin this recipe to your Healthy Lunch board or save it for your weekly meal prep!

>>> Grab Your FREE e-book: “8 Ways To Lower Your Blood Pressure Without Medication” to empower yourself with the knowledge to lower your blood pressure – Click here now!

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