Healthy Recipes Healthy Lifestyle Diets Vegetarian Recipes 18 Vegetarian Lunches for Healthy Blood Pressure By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on October 10, 2024 Close Photo: Ali Redmond Whether you're trying to lower your blood pressure or just stay on top of your heart health, these lunch recipes are worth adding to your menu. Each dish—from salads and sandwiches to flavorful meal-prep bowls— is high in potassium and low in saturated fat and sodium to support healthy blood pressure levels. Plus, they’re vegetarian, so you’ll get a tasty boost of veggies with every serving. You’ll want to make options like our Chipotle-Lime Cauliflower Taco Bowls and our Four-Bean & Pumpkin Chili for a delicious and nourishing lunch that will help you reach your health goals. 01 of 18 Chickpea & Quinoa Grain Bowl Robby Lozano It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies! View Recipe 02 of 18 Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice veggie-packed alternative. Giving tomatoes a stint in a hot oven brings out their natural sweetness. View Recipe 03 of 18 Chipotle-Lime Cauliflower Taco Bowls Ali Redmond A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa. View Recipe 04 of 18 Four-Bean & Pumpkin Chili This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste. View Recipe 05 of 18 Mixed Greens with Lentils & Sliced Apple This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad. View Recipe 06 of 18 Quinoa, Avocado & Chickpea Salad over Mixed Greens Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. View Recipe 07 of 18 Veggie & Hummus Sandwich Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood. View Recipe 08 of 18 Rainbow Grain Bowl with Cashew Sauce This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department. View Recipe 09 of 18 Green Salad with Edamame & Beets Katie Webster This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead. View Recipe 10 of 18 Stuffed Potatoes with Salsa & Beans Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets. View Recipe 11 of 18 No-Cook Black Bean Salad The dressing for this vegan black bean salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick. View Recipe 12 of 18 Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary. View Recipe 13 of 18 Orange-Mint Freekeh Salad with Lima Beans Jacob Fox This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips. View Recipe 14 of 18 Meal-Prep Vegan Lettuce Wraps For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy. View Recipe 15 of 18 Chickpea Pasta with Mushrooms & Kale Greg DuPree Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying. View Recipe 16 of 18 White Bean & Avocado Toast Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack. View Recipe 17 of 18 Winter Vegetable Mulligatawny Soup Jacob Fox Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying. View Recipe 18 of 18 Winter Kale & Quinoa Salad with Avocado Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead. View Recipe Medically reviewed by Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Was this page helpful? Thanks for your feedback! Tell us why! Other Submit