Top 12 Healthy And Tasty Low Sodium Recipes

tasty low sodium recipes

Monitor your sodium intake is a good thing you can do for the health. Consuming too much of salt is not good for the health because this can lead to harmful effects such as puffy fingers, a bloated belly and swollen feet, and even cause more serious health issues such as fluid retention and high blood pressure. Thus, a good and proper balance of salt is very important for our health. The daily dose of salt required for an individual is as little as a teaspoon of sodium chloride. But, we tend to exceed more than the suggested amount because we’re hooked on to restaurant food and fast food as well. Therefore, you should know about several healthy and tasty low sodium recipes that will surely keep your health under check. To know what these recipes are, continue reading this article in the line of Health on VKool.com site.

Top 12 Healthy And Tasty Low Sodium Recipes To Try Out Today

1. Low Sodium Recipes – Chickpea Soup

chickpea soup

This soup is savory, and hearty. During the winter months, it can also help you keep warm. So, this is one of the healthy low sodium recipes you should try at home.

You need to prepare:

  • Diced onion  – 1
  • Diced large carrot – 1
  • Chopped celery stalks – 2
  • Minced garlic cloves – 3
  • Grated fresh ginger -1 tablespoon
  • Cumin – 1 teaspoon
  • Gram masala – 1 teaspoon
  • Garlic powder – ½ teaspoon
  • Turmeric – ¼ teaspoon
  • Low-sodium vegetable broth – 4 cups
  • Rinsed, drained, and cooked  chickpeas – 2 ¼ cups
  • Fire-roasted tomatoes – 1 15oz. can
  • Pickled jalapeños – 1 tablespoon
  • Brown basmati rice – ½ cup
  • Full-fat coconut milk – 1 15oz. can
  • Optional: chopped cilantro, for garnish

Directions:

  • Firstly, add onion, celery carrot, and a splash of water or vegetable broth in a large pot, and sauté for five minutes.
  • Then, add the masalas consisting of garlic, cumin, ginger, garam masala, turmeric & garlic powder and cook for 1 minute or so.
  • After that, pour in the broth, tomatoes, chickpeas, and jalapeños, lower the heat, cover, and now simmer for 10 minutes.
  • Remove the broth mixture (2 cups) and leave it aside. Add the basmati rice afterward, cover again and now cook for a gap of 30 and 40 minutes until it softens up.
  • To a blender, add this reserved broth mixture while the rice cooks and process until smooth. Add back to this soup the two cups of blended broth as the rice is tender. Stir in the full-fat coconut milk and reheat the soup gently.
  • Take serving bowls and pour into it. If desired, you garnish with cilantro.

2. Cauliflower Rice

low sodium recipes - cauliflower rice

Low sodium recipes are useful for people with hypertension or for anybody trying to get a healthy heart. The tasty low sodium recipes must include this dish. This recipe is high on taste and low on sodium.

You need to prepare:

  • Safflower or olive oil – 1 tablespoon
  • Chopped yellow onion – 1
  • Peeled & diced carrot – 1
  • Minced garlic cloves – 3
  • Garam masala – 1 teaspoon
  • Ground coriander – 1 teaspoon
  • Dried mint – 1 teaspoon
  • Low –sodium vegetable broth – 2 cups
  • Chopped cauliflower florets – 2 cups
  • Quick-cooking brown rice – 1 cup
  • Dried small raisins or dried unsweetened currants – ¼ cup
  • Thawed frozen peas – 1 cup
  • Drained and rinsed well lentils – 1 cup
  • Chopped fresh parsley or cilantro – 3 tablespoons
  • Toasted, sliced unsalted almonds – 1/3 cup
  • Optional: low – fat plain yogurt – ½ cup

Directions:

  • At first, heat oil in 1 large shallow saucepan on medium-high.
  • Lightly cook the carrot, onion, garlic, coriander, garam masala, turmeric and mint for about 2 minutes until onion softens, stirring often.
  • Then, add cauliflower, broth, currants and rice; cover and simmer for around five minutes.
  • Stir in lentils and peas; cover and simmer for about five minutes until the liquid turns absorbed.
  • After that, stir in cilantro and almonds. To boost the taste of the dish, add 1 dollop of yogurt.

3. Low Sodium Recipes – Banana & Nut Oatmealbanana & nut oatmeal

This is one of the easiest low sodium recipes you should try out today. It will take only several minutes to cook.  Plus, it has a good taste. Try it right now.

You need to prepare:

  • Rolled oats – ½ cup
  • Water – 1 cup
  • Sliced banana – 1
  • Chopped walnuts – 1 tablespoon
  • Cinnamon – 1 teaspoon

Directions:

  • You need to combine oats with 1 cup of water in one small microwave-safe bowl. Then, microwave at HIGH for three minutes.
  • Thereafter, top with banana slices, cinnamon and walnuts. Lastly, enjoy it.

4. Barley & Avocado Salad

This is also one of the nutritious low sodium recipes and it combines the benefits of minerals, vitamins and fiber as well.

You need to prepare:

  • Carrot juice – 1 cup
  • Thyme – ½ teaspoon
  • Salt to taste
  • Cayenne – 1/8 teaspoon
  • Quick-cooking barley – ½ cup
  • Fresh lemon juice – 3 tablespoons
  • Olive oil – 1 tablespoon
  • Rinsed & drained black beans – a can (19 ounces)
  • Fresh diced tomatoes -1 cup
  • Diced avocado – ½ cup

Directions:

  • In a medium saucepan, blend together the carrot juice, salt, thyme, and cayenne. Boil it over medium heat and add barley. Later reduce to a simmer. Then, cover and cook about 15 minutes until the barley becomes tender.
  • Meanwhile, in a large bowl, whisk together oil and lemon juice. To the bowl containing lemon juice mixture, transfer barley together with any liquid remaining in that pan and toss to coat.
  • After that, add tomatoes & beans and toss to combine.
  • Add avocado and toss gently. Serve it chilled or at room temperature.

5. Low Sodium Recipes – Easy Granola

easy granola

This breakfast recipe will keep you satisfied until lunch. Each serving contains 3 grams each of fiber and protein. This is also one of the tasty and healthy low sodium recipes.

You need to prepare:

  • Quick-cooking oatmeal – 2 cups
  • Mixed nuts – 1 heaped cup
  • Mixed seeds (poppy, sunflower, pumpkin, sesame) – ¼ cup
  • Unsweetened shredded coconut – ¾ cup
  • Ground cinnamon – 1 teaspoon
  • Maple syrup – 5 tablespoons
  • Olive oil – 3 tablespoons
  • Dried fruit – 1 ½ cups

Directions:

  • Preheat the oven to 350ºF.  On a baking sheet, you put mixed nuts, mixed seeds, oatmeal, cinnamon and coconut. Stir well and smooth out.
  • Later drizzle with olive oil and maple syrup; stir well. Bake for around 25-30 minutes. Take out every five minutes, stir and smooth down by using a wooden spoon. Then, put back in the oven.
  • Remove from the oven as granola is golden and mix in dried fruit. Let it cool and serve with yogurt or milk.
  • Leftover granola can be kept in an airtight container around two weeks.

6. Southern Pecan & Apple Salad

low sodium recipes - southern pecan & apple salad

The best and healthy low sodium recipes must include this salad. Particularly, it does not skimp on flavor and provides many heart-healthy fats.

You need to prepare:

  • Olive oil
  • Butter – 2 tablespoons
  • Packed light brown sugar – 1/3 cup
  • Pecan halves – 1 cup
  • Orange zest – 3 teaspoons
  • Juice of 1 orange
  • Dijon mustard – 1 teaspoon
  • White wine vinegar – 1 tablespoon
  • Extra-virgin olive oil – 3 tablespoons
  • Freshly ground black pepper
  • Sea salt
  • Medium green or red apples – 2, cored, quartered, & thinly sliced
  • Belgian endive – 2 heads, separated into leaves
  • Mixed greens such as radicchio and arugula – 2 cups

Directions:

  • Rub a cookie sheet lightly with olive oil and leave aside. Take a large saucepan and heat it over low heat. Next, add butter and sugar together.
  • Simmer a few minutes, stirring often, until sugar has dissolved completely and the mixture darkens.
  • Stir in pecans gently until well-coated. Then, transfer nuts to a cookie sheet and separate them into a layer with the back of one spoon. Let it cool so caramel hardens.
  • In 1 large salad bowl, combine orange juice, orange zest, mustard, oil and vinegar and stir well using a whisk. Season with pepper and salt.
  • Add apples and mixed greens to dressing. After that, break cooled pecans apart and add half to the bowl.
  • Gently toss the mixture with your hands and top with the rest of crumbled pecans.
  • Divide among six plates and serve.

7. Low Sodium Recipes – Shrimp & Mango Summer Rolls

shrimp & mango summer rolls

You should not neglect this dish when seeking for the healthy and delicious low sodium recipes. This recipe is low in fat and calories but high in protein.  Mango is full of tangy flavor and vitamin A and C as well.

You need to prepare:

Dipping sauce:

  • Lime juice – 4 tablespoons
  • Rice vinegar – 1 tablespoon
  • Agave nectar – 1 teaspoon
  • Sriracha sauce – ½ teaspoon
  • Thinly sliced scallion – 1 tablespoon

Rolls:

  • Rice paper – 8-inch round sheets
  • Large basil leaves – 16
  • Red leaf lettuce leaves – 4, spines removed & torn into 2-inch pieces
  • Cooked bean threads – 1 ½ cups or dried cellophane noodles – 1 3/4 ounces, cooled, rinsed & squeezed dry or
  • Small mango – 1/2, peeled & sliced into thin strips
  • Medium shrimp – 16, cooked & peeled, tails removed & sliced in half
  • Large mint leaves – 16

Directions:

  • Make the dipping sauce by in a small bowl, combining first five ingredients through scallion and refrigerating.
  • Make rolls: You take warm water to fill 1 large shallow dish. Wet 1 clean kitchen towel and wring out. Then, place on one clean work surface. Take a rice paper sheet and place it in warm water. Soak about 30 seconds to soften. Remove from the water and place on kitchen towel.
  • Working quickly and place 2 leaves of basil face down in the center of the paper, leaving three-inch at the bottom of the paper and 1 ½-inch on each side.
  • Place 3 lettuce pieces on the top of basil and mound 2 tablespoons of noodles on the top of lettuce.
  • Top each with 1/4 ounce of mango strips and 4 shrimp halves. After that, arrange 2 leaves of mint, face-side up, on the top of shrimp.
  • Pull the bottom of wrapper over the filling and fold in sides. Then, roll the wrapper into a cylinder and repeat with remaining ingredients.
  •  Finally, serve with dipping sauce.

8. Melon & Steak With Zesty Dressing

low sodium recipes - melon & steak with zesty dressing

The healthy low sodium recipes must consist of this dish. It is suitable for every season.

You need to prepare:

  • Boneless sirloin steak, trimmed – ¾ pound
  • Salt – ¼ teaspoon
  • Freshly ground black pepper – ¼ teaspoon
  • Medium red onion – 1, cut crosswise into half-inch-thick rings
  • Fresh lime juice – 3 tablespoons
  • Honey – 1 tablespoon
  • Olive oil – 2 teaspoons
  • Smoked paprika – 1 teaspoon
  • Crushed red pepper -1/2 teaspoon
  • Cantaloupe – ½,  peeled, seeded & cut lengthwise into one-quarter-inch-thick wedges
  • Chopped fresh cilantro – ¼ cup
  • Chopped fresh mint – ¼ cup

Directions:

  • Take one lightly oiled grill pan and preheat it over medium-high heat. Next, sprinkle steak with pepper and salt; grill with an onion, turning the onion after about four minutes and steak after seven minutes, until the meat is medium-rare. Then, transfer the meat and onion to 1 cutting board; let it rest five minutes prior to slicing steak.
  • Combine lime, honey, olive oil, crushed red pepper and smoked paprika in a small bowl and stir with the help of a whisk. Thereafter, set dressing aside.
  • Slice steak and arrange on a platter with onions, cantaloupe, mint and cilantro. Drizzle with dressing and serve.

9. Low Sodium Recipes – Minted Gin Froths

This cocktail is free of fat & sodium and low-cal as well. So, this is considered among the healthy and tasty low sodium recipes.

You need to prepare:

  • Mint sprigs – 2
  • Hendrick's Gin – 1 ounce
  • Lime seltzer, chilled – 2 1/2 ounces
  • Agave nectar – 1 tablespoon

Directions:

  • Use your fingers to crush mint sprigs and place into 1 ice-filled rocks glass.
  • Then, pour gin, agave nectar and chilled lime seltzer. Stir well and serve immediately.

10. Spring Salad Smoothie

low sodium recipes - spring salad smoothie

This smoothie is a great way to begin the day because it is full of fiber and superfoods such as spinach, avocado, flaxseed, and carrot juice.

You need to prepare:

  • Carrot juice – ½ cup
  • Chopped small ripe avocado – ½
  • Baby spinach or mâche – ¼ cup
  • Ice – ¼ cup
  • Frozen wheatgrass juice thawed – 3 tablespoons
  • Chopped fresh cilantro – 2 tablespoons
  • Fresh lemon juice – 1 ½ tablespoons
  • Ground flaxseeds – 1 tablespoon
  • Matcha tea powder – ½ teaspoon
  • Sea salt- 1 pinch

Directions:

  • Simply, take a blender and purée all the ingredients in it until smooth.
  • Pour into one chilled serving glass and afterward, serve.

11. Low Sodium Recipes – Sunrise Smoothie Parfait

When seeking for the tasty low sodium recipes, you should not miss this dish. This yummy recipe delivers 5 grams of protein, 2 milligrams of iron, as well as 8 grams of fiber.
You need to prepare:

  • Frozen unsweetened blueberries – ½ cup
  • Frozen açaí pulp – 2 tablespoons
  • light agave nectar – ½ tablespoon
  • Cold water – 1 ½ tablespoons
  • Cubed and peeled ripe mango – ½ cup
  • Ice – ¼ cup
  • Fresh lime juice – 1 tablespoon
  • Toasted wheat germ – 1 tablespoon
  • Frozen unsweetened pineapple cubes – ½ cup
  • Coconut water – ¼ cup
  • Flaked unsweetened coconut – 2 tablespoons

Directions:

  • In a blender, Purée first four ingredients until smooth. Take a chilled glass and pour into it.
  • Rinse blender and later purée mango with lime juice, wheat germ and ice until smooth. After that, spoon over this blueberry mixture.
  • Now again rinse blender and purée pineapple with the rest of ingredients until smooth.
  • Spoon into the glass over the mango mixture and serve.

12. Strawberry Citrus Sangria

low sodium recipes - strawberry citrus sangria

This fat-free and low – sodium recipe is full of protein and fiber because it contains many healthy fruits.

You need to prepare:

  • Fresh strawberries, sliced – ½ pound
  • Thinly sliced peach – 1
  • Thinly sliced orange – 1
  • Thinly sliced lime – 1
  • Red wine – 2 cups
  • Cherry liqueur – 1 ounce
  • Club soda – 1 cup

Directions:

  • Firstly, place all the fruits in one large, chilled glass pitcher.
  • Add liqueur & wine and well stir. Then, cover and refrigerate for around 12 hours.
  • Remove from the fridge, add club soda and stir. Afterward, fill 4 glasses halfway using ice cubes and add sangria.
  • Finally, garnish with strawberry,  lime wedge, and a mint leaf. Enjoy it immediately.

In fact, these low sodium recipes can help to protect your health and get a healthy lifestyle. Do you know other healthy and tasty low sodium recipes? Please share with us & other readers by commenting in the box provided below.

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