Vegan Cashew Sauce Quinoa Bowl with Mushrooms & Broccoli – Heart-Healthy & Low Sodium

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If you’re looking for a delicious, low sodium, and heart-healthy plant-based meal, this Vegan Cashew Sauce Quinoa Bowl is your new go-to. Packed with roasted mushrooms, broccoli, and a creamy green cashew sauce, it’s not only DASH-diet friendly but also rich in fiber, potassium, and flavor. Perfect for meal prep, dinner, or a satisfying lunch that supports healthy blood pressure.

Why This Recipe Is Great for Lowering Blood Pressure

This bowl follows the principles of the DASH (Dietary Approaches to Stop Hypertension) diet, which is known for reducing high blood pressure naturally. Here’s why it works:

• Low sodium: Only ~361 mg per serving—well within DASH guidelines.
• Rich in potassium and magnesium: From broccoli, quinoa, and cashews—these nutrients help counteract sodium’s effects.
• Full of fiber: Helps manage blood pressure and improves heart health.
• Plant-based fats: The olive oil and cashews offer heart-protective monounsaturated fats.

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Ingredients

4 cups broccoli florets
8 oz cremini mushrooms (about 3 cups), quartered
2 large shallots, sliced
2 Tbsp extra-virgin olive oil, divided
½ tsp salt, divided
¼ tsp ground black pepper
¾ cup raw cashews
½ cup water
¼ cup fresh parsley leaves
1 Tbsp apple cider vinegar
½ tsp reduced-sodium tamari or low-sodium soy sauce
2 cups cooked quino
1 cup shredded red cabbage (optional for crunch and color)

Instructions

1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss the broccoli, mushrooms, and shallots with 1 tablespoon olive oil, ¼ teaspoon salt, and pepper. Spread on a large rimmed baking sheet and roast for 20 minutes, stirring halfway through, until tender and golden.
3. While the veggies roast, prepare the cashew sauce:
4. In a blender, combine cashews, water, parsley, vinegar, tamari, the remaining 1 tablespoon olive oil, and ¼ teaspoon salt. Blend until smooth and creamy, scraping down the sides as needed.
5. Assemble the bowls – Divide the quinoa, roasted vegetables, and shredded cabbage among 4 bowls. Drizzle generously with the creamy green cashew sauce.
6. Serve warm or refrigerate for up to 4 days—perfect for meal prep!

Nutrition Information (Per Serving) – 1 1/2 cups

Calories: 340

Total Fat: 19g

Sodium: 361mg

Total Carbohydrates: 36g

Sugars: 5g

Protein: 12g

Dietary fiber: 6g

Potassium: 886mg

Magnesium: 152mg

>>> 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.

Substitutions & Tips

• No tamari? Use coconut aminos or a pinch more vinegar for umami flavor.
• Nut-free? Sub sunflower seeds for cashews in the sauce.
• More color? Add roasted carrots, beets, or bell peppers.
• Make it gluten-free: Be sure to use gluten-free tamari or certified GF soy sauce.

Why You’ll Love This Recipe

• Anti-inflammatory: Full of whole plant foods, healthy fats, and fiber.
• Satisfying: Balanced macros keep you full and energized.
• Beginner-friendly: No fancy cooking skills required.

Pin this recipe to your Low Sodium Meal Prep board and share with friends looking to eat heart-healthy without sacrificing flavor!

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