Lower Your Blood Pressure with This Delicious Mediterranean Chickpea & Roasted Red Pepper Lettuce Wrap Recipe

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Are you looking for a fun and easy way to keep your blood pressure in check without sacrificing flavor? Say hello to these Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing! Not only are they packed with the heart-healthy benefits of the Mediterranean diet, but they’re also simple to make and bursting with zesty flavors. Let’s dive into why this recipe is a game-changer for anyone looking to manage hypertension while enjoying every bite.

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Why the Mediterranean Diet Rocks for Blood Pressure

The Mediterranean diet is famous for promoting heart health, and it’s one of the best diets to follow if you want to keep your blood pressure in a healthy range. Packed with plant-based proteins, healthy fats, and fresh vegetables, this diet helps reduce the risk of cardiovascular disease, supports weight management, and stabilizes blood pressure. This can be prepped ahead for a quick grab-and-go lunch or dinner.

This recipe brings all of those benefits together in one tasty lettuce wrap!

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Ingredients

¼ cup tahini: Rich in antioxidants and healthy fats to support cardiovascular health.
¼ cup extra-virgin olive oil: Full of heart-healthy monounsaturated fats that help reduce bad cholesterol.
1 teaspoon lemon zest and ¼ cup lemon juice: Lemon helps with circulation and can lower blood pressure naturally.
1 ½ teaspoons pure maple syrup: A touch of sweetness without the blood sugar spikes.
¾ teaspoon kosher salt: We’re keeping the sodium low to make this recipe heart-friendly.
½ teaspoon paprika: Adds warmth and boosts circulation.
2 (15 ounce) cans no-salt-added chickpeas, rinsed: Chickpeas are an excellent source of plant-based protein and fiber, which help lower cholesterol and regulate blood pressure.
½ cup sliced jarred roasted red peppers, drained: These peppers are rich in potassium, a crucial mineral for blood pressure regulation.
½ cup thinly sliced shallots: Onions like shallots have anti-inflammatory properties that benefit the heart.
12 large Bibb lettuce leaves: Lettuce makes the perfect low-calorie, low-carb wrap.
¼ cup toasted almonds, chopped: Almonds are full of magnesium, which is key for controlling blood pressure.
2 tablespoons chopped fresh parsley: Parsley acts as a natural diuretic, helping the body eliminate excess sodium.

Instructions

1. In a large bowl, whisk together the tahini, olive oil, lemon zest, lemon juice, maple syrup, salt, and paprika. This will be your creamy, tangy dressing that ties everything together.
2. Add the chickpeas, roasted red peppers, and shallots to the bowl and toss until everything is nicely coated in the dressing.
3. Lay out the Bibb lettuce leaves and divide the chickpea mixture evenly among them, about 1/3 cup per leaf.
4. Top each lettuce wrap with toasted almonds and fresh parsley for added crunch and flavor.
5. Roll the lettuce leaves around the filling, and you’re ready to serve!

Nutrition Information (Per Serving) – 3 wraps each

Calories: 498

Total Fat: 28g

Sodium: 567mg

Total Carbohydrates: 44g

Sugars: 4g

Protein: 16g

Potassium: 620mg

Magnesium: 104mg

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Why This Recipe Helps with High Blood Pressure

Lettuce wraps make this dish low in carbs and calories, which is great for weight management—a key factor in controlling blood pressure.
Chickpeas are rich in fiber, which helps reduce cholesterol levels and improve heart health.
Tahini and olive oil provide healthy fats, which can help lower LDL (bad) cholesterol and improve circulation.
Almonds and roasted red peppers are both excellent sources of potassium and magnesium, minerals that are essential for balancing sodium levels in the body.

Healthy, Delicious, and Ready in Minutes!

This recipe proves that eating healthy doesn’t have to be boring or time-consuming. In just a few minutes, you can whip up a Mediterranean-inspired meal that’s packed with nutrients to support your heart and lower your blood pressure. Plus, it’s fun to eat! Who doesn’t love a good lettuce wrap?

Try It for Yourself!

If you’re following a low-sodium or heart-healthy diet, these Chickpea & Roasted Red Pepper Lettuce Wraps will be your new go-to. They’re perfect for lunch, dinner, or even as a light snack. The best part? You don’t have to compromise on taste while doing something good for your body.

Ready to give it a try? Let us know how it goes, and don’t forget to share your creations with us!

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