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If you’re following a low sodium lifestyle or the DASH diet to help manage high blood pressure, this white bean salad is about to become your new go-to lunch or light dinner. It’s fresh, fiber-rich, and full of flavor—all while keeping sodium in check and supporting heart health.
Why This Salad Is Great for Blood Pressure
This recipe is inspired by the DASH (Dietary Approaches to Stop Hypertension) eating plan, which emphasizes vegetables, beans, healthy fats, and low sodium foods. Here’s why it’s a great choice:
- Low Sodium: Only 271mg per serving—well within DASH guidelines.
- High Fiber: 8g per serving helps support digestive and cardiovascular health.
- Rich in Potassium & Magnesium: Important minerals that help lower blood pressure naturally.
- Plant-Based Protein: Cannellini beans add 8g of protein per serving.
- Loaded with Antioxidants: Tomatoes, basil, and mixed greens offer anti-inflammatory benefits.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Refreshing Low Sodium Salad with White Beans, Tomato & Cucumber Recipe
Active Time: 25 minutes
Total Time: 25 minutes
Serves: 4 servings
Ingredients
½ cup packed fresh basil leaves
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 tablespoon finely chopped shallot
2 teaspoons Dijon mustard
1 teaspoon honey
¼ teaspoon salt
¼ teaspoon ground black pepper
10 cups mixed salad greens
1 (15-ounce) can low-sodium cannellini beans, rinsed
1 cup halved cherry or grape tomatoes
½ cucumber, halved lengthwise and sliced (about 1 cup)
Instructions
- Make the Basil Vinaigrette: In a mini food processor, combine basil, olive oil, red wine vinegar, shallot, mustard, honey, salt, and pepper. Process until mostly smooth.
- Toss the Salad: In a large bowl, add the mixed greens, cannellini beans, cherry tomatoes, and sliced cucumber. Drizzle the basil vinaigrette over the salad and toss gently to combine.
- Serve and Enjoy: This recipe makes 4 generous servings, perfect for a weekday meal prep or a light summer dinner.
Nutrition Information (Per Serving) – 2 1/4 cups
Calories: 246
Total Fat: 15g
Sodium: 271mg
Total Carbohydrates: 22g
Sugars: 5g
Protein: 8g
Dietary fiber: 8g
Potassium: 793mg
Magnesium: 91mg
Tips & Variations
- Meal prep: Store undressed salad and vinaigrette separately in the fridge. Add dressing just before serving.
- Add crunch: Top with sliced radishes or toasted unsalted sunflower seeds.
- Add protein: Mix in grilled chicken or tuna for a higher protein version.
- Switch the beans: Try chickpeas or great northern beans for variety.
Eating for your heart doesn’t mean sacrificing flavor. This refreshing low sodium salad is proof that healthy can be delicious. Packed with color, texture, and nutrients, it’s a satisfying way to support your blood pressure goals with every bite.
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