45+ Delicious Friday Low Sodium Vegan Recipes to End the Week

Fridays are often a time for relaxation and unwinding, and what better way to celebrate the end of the workweek than with a healthy, delicious meal?

If you’re looking for easy, flavorful, and low-sodium vegan recipes, you’ve come to the right place!

Whether you’re a long-time vegan or just looking to reduce your sodium intake, these 45+ Friday low-sodium vegan recipes will help you enjoy your evening without compromising on taste.

From hearty dishes like quinoa-stuffed bell peppers to fresh salads and creamy plant-based pastas, there’s something for every palate.

With these recipes, you’ll nourish your body, mind, and spirit as you embrace a healthier lifestyle.

Let’s dive in and discover your new favorite Friday night vegan meals!

45+ Delicious Friday Low Sodium Vegan Recipes to End the Week

Incorporating low-sodium vegan meals into your weekly routine doesn’t have to be difficult or boring.

With the 45+ recipes featured in this post, you now have an entire arsenal of flavorful, healthy, and easy-to-make options that are perfect for Fridays or any day of the week.

From savory mains to refreshing sides, these dishes prove that eating low sodium can still be packed with vibrant flavors and exciting textures.

So next Friday, skip the takeout and opt for one of these wholesome, plant-based meals instead.

Your body will thank you, and you’ll feel great knowing you’re nourishing yourself with delicious, low-sodium options!

Chickpea and Spinach Vegan Curry

This hearty Chickpea and Spinach Vegan Curry is a perfect dish for a Friday dinner. It’s packed with flavor, nutrition, and warmth without any added salt. The curry uses a mix of aromatic spices and fresh ingredients, making it a rich and satisfying meal. The chickpeas provide protein, while the spinach adds fiber and essential vitamins. The light coconut milk creates a creamy texture, making this a wholesome, low-sodium delight.

Ingredients:

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes, no salt added
• 1 can (14 oz) light coconut milk
• 4 cups fresh spinach
• Fresh cilantro, chopped (for garnish)
• 1 tbsp lemon juice
• Black pepper, to taste

Instructions:

1. Heat olive oil in a large pan over medium heat. Add chopped onions and cook until soft and translucent (about 5 minutes).
2. Add minced garlic and grated ginger to the pan. Sauté for another 2 minutes until fragrant.
3. Stir in curry powder, turmeric, cumin, and coriander. Cook for 1 minute, allowing the spices to toast and release their flavors.
4. Add the chickpeas and diced tomatoes to the pan, stirring to combine. Let the mixture simmer for 5 minutes.
5. Pour in the coconut milk and bring to a gentle simmer. Let cook for 10-15 minutes to allow the flavors to meld together.
6. Add the spinach and cook until wilted. Stir in lemon juice and black pepper to taste.
7. Serve the curry hot, garnished with fresh cilantro. Enjoy it with a side of brown rice or naan for a complete meal.

This Chickpea and Spinach Vegan Curry is not only low in sodium but also rich in nutrients and flavor. The spices bring depth, while the coconut milk offers a creamy texture without needing salt. The chickpeas and spinach offer a boost of plant-based protein and fiber, making this dish satisfying and energizing. It’s a perfect option for a healthy, vegan Friday dinner that everyone can enjoy.

Zucchini Noodles with Avocado Pesto

This Zucchini Noodles with Avocado Pesto dish is a light, refreshing, and low-sodium vegan meal that’s perfect for a quick Friday dinner. The creamy avocado pesto is full of healthy fats and adds a rich, flavorful twist to the spiralized zucchini noodles. This dish is not only sodium-conscious but also packed with fresh ingredients like basil, garlic, and lemon, giving it a tangy and herby kick that everyone will love.

Ingredients:

• 4 medium zucchinis, spiralized into noodles
• 1 ripe avocado, pitted and peeled
• 1/4 cup fresh basil leaves
• 2 cloves garlic
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1/4 cup pine nuts (or walnuts)
• Black pepper, to taste
• Cherry tomatoes, halved (for garnish)
• Fresh basil leaves (for garnish)

Instructions:

1. In a food processor, combine the avocado, basil, garlic, lemon juice, olive oil, pine nuts, and black pepper. Blend until smooth and creamy.
2. In a large bowl, toss the spiralized zucchini noodles with the avocado pesto until well-coated.
3. Serve the zucchini noodles topped with fresh cherry tomatoes and additional basil for garnish.
4. Enjoy the dish immediately or refrigerate it for later use.

This Zucchini Noodles with Avocado Pesto is a light and satisfying meal perfect for a Friday evening. The creamy avocado pesto offers all the richness without the sodium, and the fresh zucchini noodles provide a healthy alternative to traditional pasta. It’s a simple, quick-to-make dish that’s both vegan and full of nutritious ingredients, making it ideal for anyone looking to enjoy a refreshing, low-sodium meal.

Roasted Vegetable Quinoa Salad

This Roasted Vegetable Quinoa Salad is a colorful and nutrient-dense low-sodium dish that’s ideal for a filling Friday dinner. The combination of roasted vegetables, such as bell peppers, sweet potatoes, and carrots, provides natural sweetness and depth. Quinoa is the perfect base for this salad, offering a gluten-free and protein-packed alternative to grains. Tossed in a tangy lemon dressing, this salad is full of bright flavors and textures, making it a satisfying meal.

Ingredients:

• 1 cup quinoa, rinsed
• 1 tbsp olive oil
• 1 sweet potato, peeled and diced
• 1 bell pepper, chopped
• 1 carrot, peeled and sliced
• 1 red onion, chopped
• 1 tbsp balsamic vinegar
• 1 tbsp lemon juice
• 1 tbsp tahini
• 1 tsp smoked paprika
• Fresh parsley, chopped (for garnish)
• Black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). On a baking sheet, toss the diced sweet potato, bell pepper, carrot, and red onion with olive oil and smoked paprika. Roast in the oven for 25-30 minutes, flipping halfway through, until vegetables are tender and lightly browned.
2. Meanwhile, cook the quinoa according to package instructions.
3. In a small bowl, whisk together balsamic vinegar, lemon juice, tahini, and black pepper to create the dressing.
4. Once the vegetables and quinoa are ready, combine them in a large bowl. Pour the dressing over the mixture and toss well.
5. Garnish with fresh parsley and serve immediately.

This Roasted Vegetable Quinoa Salad is an incredibly versatile dish that can be enjoyed warm or chilled. It’s a low-sodium meal that’s rich in nutrients, with quinoa providing a complete protein and roasted vegetables delivering essential vitamins and minerals. The lemon-tahini dressing ties everything together with a tangy, creamy finish. It’s an ideal Friday night meal that’s satisfying, flavorful, and perfect for those looking for a wholesome plant-based dish.

Sweet Potato and Black Bean Tacos

These Sweet Potato and Black Bean Tacos are a vibrant and delicious vegan dish that’s both low-sodium and full of flavor. The roasted sweet potatoes provide a natural sweetness, while the black beans add protein and fiber. Topped with fresh avocado, cilantro, and a squeeze of lime, these tacos are light yet filling, making them the perfect low-sodium Friday meal. The taco seasoning uses spices like cumin and paprika to create a flavorful kick without any added salt.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp chili powder
• 1 can (15 oz) black beans, drained and rinsed
• 8 small corn tortillas
• 1 ripe avocado, sliced
• Fresh cilantro, chopped
• 1 lime, cut into wedges
• Black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Place the diced sweet potatoes on a baking sheet, drizzle with olive oil, and sprinkle with cumin, paprika, chili powder, and black pepper. Toss to coat and roast for 25-30 minutes, or until the sweet potatoes are tender and lightly caramelized.
2. While the sweet potatoes are roasting, heat the black beans in a small pot over low heat for 5-7 minutes, stirring occasionally.
3. Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds per side.
4. To assemble the tacos, layer the warm tortillas with roasted sweet potatoes and black beans. Top with fresh avocado slices, cilantro, and a squeeze of lime juice.
5. Serve the tacos immediately and enjoy!

These Sweet Potato and Black Bean Tacos are a wonderful combination of textures and flavors. The sweetness of the roasted sweet potatoes complements the hearty black beans, and the freshness of the avocado and cilantro adds brightness. This low-sodium dish is easy to make and perfect for a quick Friday dinner. The balance of protein, healthy fats, and complex carbs ensures you’re satisfied, and the vibrant toppings make each bite a delight.

Vegan Lentil Soup with Kale

This Vegan Lentil Soup with Kale is a comforting and nourishing dish that’s perfect for a low-sodium Friday meal. The earthy lentils provide protein and fiber, while the kale adds vitamins A, C, and K. The broth is rich with flavor from garlic, onion, and a blend of spices, without any added salt. This soup is perfect for meal prepping and can be enjoyed throughout the week. It’s filling, hearty, and incredibly satisfying on a chilly day.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup dried green or brown lentils, rinsed
• 1 can (14 oz) diced tomatoes, no salt added
• 4 cups vegetable broth, low-sodium
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp turmeric
• 3 cups kale, chopped
• Black pepper, to taste
• Lemon wedges (for serving)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 5-7 minutes until soft and translucent.
2. Add the garlic and cook for another 2 minutes until fragrant.
3. Stir in the lentils, diced tomatoes, vegetable broth, cumin, paprika, turmeric, and black pepper. Bring the soup to a boil, then reduce the heat and simmer for 30-35 minutes, or until the lentils are tender.
4. Add the chopped kale to the pot and cook for an additional 5-7 minutes, until the kale is wilted and tender.
5. Serve the soup hot with a squeeze of lemon juice for extra flavor.

This Vegan Lentil Soup with Kale is a nutrient-packed, low-sodium meal that’s perfect for a cozy Friday night. The lentils provide protein and fiber, making the soup incredibly filling, while the kale adds a fresh, green element that balances the dish. The combination of spices creates a warming, aromatic broth that’s full of flavor, even without added salt. This soup is perfect for meal prepping, as it tastes even better the next day, making it an excellent choice for a healthy and satisfying meal.

Cauliflower and Chickpea Stir-Fry

This Cauliflower and Chickpea Stir-Fry is a simple yet flavorful low-sodium vegan dish. The cauliflower is roasted to golden perfection, while the chickpeas add a hearty texture and protein. Tossed in a savory sauce made from soy sauce, ginger, and garlic, this dish is packed with umami flavor. Perfect for a quick and easy Friday night dinner, this stir-fry is both satisfying and nutritious, and it’s great served over rice or quinoa for a complete meal.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1/2 tsp chili flakes (optional)
• 2 green onions, chopped (for garnish)
• Sesame seeds (for garnish)
• Cooked brown rice or quinoa (for serving)

Instructions:

1. Preheat the oven to 425°F (220°C). Toss the cauliflower florets with olive oil and spread them out on a baking sheet. Roast for 25-30 minutes, flipping halfway through, until golden and tender.
2. In a large skillet or wok, heat a small amount of olive oil over medium heat. Add the chickpeas and sauté for 5-7 minutes, stirring occasionally, until they’re slightly crispy on the edges.
3. In a small bowl, whisk together the garlic, ginger, soy sauce, rice vinegar, sesame oil, and chili flakes (if using).
4. Once the cauliflower is roasted, add it to the skillet with the chickpeas and pour the sauce over the mixture. Toss to coat evenly and cook for another 3-4 minutes, allowing the flavors to combine.
5. Serve the stir-fry over cooked brown rice or quinoa and garnish with chopped green onions and sesame seeds.

This Cauliflower and Chickpea Stir-Fry is a quick and flavorful dish that’s perfect for a low-sodium, vegan Friday meal. The roasted cauliflower adds a rich, caramelized flavor, while the chickpeas provide a satisfying crunch and protein. The simple sauce ties everything together with savory and tangy notes, without needing any added salt. It’s an easy-to-make, delicious, and nutrient-packed stir-fry that’s perfect for a healthy and fulfilling dinner.

Spaghetti Squash with Tomato and Basil Sauce

This Spaghetti Squash with Tomato and Basil Sauce is a light and satisfying low-sodium vegan dinner. The roasted spaghetti squash acts as a healthy, gluten-free alternative to pasta, while the homemade tomato sauce, made with fresh tomatoes, garlic, and basil, is both flavorful and aromatic. This dish is a great way to enjoy a hearty meal without compromising on taste, and it’s perfect for a Friday night when you want something healthy, delicious, and easy to prepare.

Ingredients:

• 1 medium spaghetti squash
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 4 ripe tomatoes, chopped
• 1 tsp dried oregano
• 1/2 tsp dried basil
• Fresh basil leaves, chopped (for garnish)
• Black pepper, to taste
• Red pepper flakes (optional, for heat)
• Nutritional yeast (optional, for topping)

Instructions:

1. Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and remove the seeds. Drizzle with olive oil and sprinkle with black pepper.
2. Place the squash halves cut-side down on a baking sheet and roast for 30-35 minutes, or until the squash is tender and can easily be shredded with a fork.
3. While the squash is roasting, heat olive oil in a pan over medium heat. Add the minced garlic and sauté for 2 minutes, until fragrant.
4. Add the chopped tomatoes, oregano, and basil to the pan. Cook for 10-15 minutes, stirring occasionally, until the tomatoes break down and form a thick sauce. Season with black pepper and red pepper flakes, if using.
5. Once the squash is roasted, use a fork to scrape the flesh into strands, creating “noodles.”
6. Serve the spaghetti squash topped with the tomato and basil sauce. Garnish with fresh basil leaves and a sprinkle of nutritional yeast for added flavor.

This Spaghetti Squash with Tomato and Basil Sauce is a perfect low-sodium, vegan alternative to traditional pasta dishes. The spaghetti squash is a great gluten-free option, and its mild flavor pairs beautifully with the fresh, tangy tomato sauce. The combination of garlic, basil, and oregano creates a savory dish that’s both healthy and satisfying. Whether you’re trying to reduce sodium intake or simply looking for a lighter meal, this dish is a flavorful and nourishing choice for a Friday night dinner.

Cauliflower and Chickpea Buddha Bowl

This Cauliflower and Chickpea Buddha Bowl is a vibrant, nutrient-packed, low-sodium vegan meal that’s perfect for a Friday night. The roasted cauliflower and chickpeas are combined with a variety of fresh veggies and topped with a creamy tahini dressing. This hearty, well-rounded bowl is not only filling but also full of healthy fats, proteins, and fiber. It’s a great way to enjoy a wholesome meal that’s rich in flavor and easy to prepare.

Ingredients:

• 1 head of cauliflower, cut into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground turmeric
• 1 tsp ground cumin
• 1 cup cooked quinoa or brown rice
• 1 cucumber, sliced
• 1 small carrot, grated
• 1/4 cup red cabbage, shredded
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (to thin out the dressing)
• Fresh parsley, chopped (for garnish)
• Black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cauliflower florets and chickpeas with olive oil, smoked paprika, turmeric, cumin, and black pepper. Spread them out on a baking sheet and roast for 25-30 minutes, until the cauliflower is golden and the chickpeas are crispy.
2. While the vegetables are roasting, prepare the quinoa or brown rice as per package instructions.
3. To make the tahini dressing, whisk together tahini, lemon juice, water, and black pepper until smooth and creamy.
4. Once the cauliflower and chickpeas are roasted, assemble your Buddha bowl by placing a scoop of quinoa or brown rice in each bowl. Top with roasted cauliflower and chickpeas, cucumber slices, grated carrot, and shredded cabbage.
5. Drizzle the tahini dressing over the bowl and garnish with fresh parsley. Serve immediately.

This Cauliflower and Chickpea Buddha Bowl is a colorful and filling low-sodium vegan meal that offers a perfect balance of flavors and textures. The roasted cauliflower and chickpeas provide a satisfying base, while the fresh veggies add crunch and freshness. The creamy tahini dressing ties everything together with a rich, nutty flavor, making this bowl both nourishing and delicious. It’s an ideal option for a nutritious and hearty meal that doesn’t require a lot of time to prepare.

Vegan Tofu Stir-Fry with Vegetables

This Vegan Tofu Stir-Fry with Vegetables is a healthy, low-sodium dish that’s perfect for a quick and flavorful Friday dinner. The tofu is sautéed to a crispy golden brown and combined with a colorful mix of vegetables like bell peppers, broccoli, and snow peas. A light, homemade stir-fry sauce made with tamari (low-sodium soy sauce), ginger, and garlic brings the dish together, making it savory and satisfying. It’s a great plant-based meal that’s full of protein, fiber, and vitamins.

Ingredients:

• 1 block firm tofu, drained and pressed
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1/2 cup snow peas, trimmed
• 1/2 onion, sliced
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 tbsp tamari (low-sodium soy sauce)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tbsp maple syrup
• 1 tbsp sesame seeds (for garnish)
• Cooked brown rice or quinoa (for serving)

Instructions:

1. Cut the pressed tofu into cubes. Heat olive oil in a large skillet or wok over medium heat. Add the tofu and sauté for 7-10 minutes, turning occasionally, until the tofu is golden and crispy on all sides. Remove from the skillet and set aside.
2. In the same skillet, add a little more oil if necessary. Add the red bell pepper, broccoli, snow peas, and onion. Sauté for 5-7 minutes, until the vegetables are tender-crisp.
3. Add the minced garlic and grated ginger to the skillet, cooking for another 1-2 minutes until fragrant.
4. In a small bowl, whisk together tamari, rice vinegar, sesame oil, and maple syrup. Pour the sauce over the vegetables and tofu and stir to coat evenly. Cook for an additional 2-3 minutes.
5. Serve the stir-fry over cooked brown rice or quinoa, and garnish with sesame seeds.

This Vegan Tofu Stir-Fry with Vegetables is a quick, flavorful, and nutritious low-sodium dish that’s perfect for a Friday night meal. The crispy tofu provides protein, while the colorful vegetables add vitamins and fiber. The homemade stir-fry sauce is light yet packed with savory flavor, making this meal both satisfying and healthy. It’s a versatile dish that can be customized with your favorite veggies, and it’s an excellent choice for anyone looking to enjoy a plant-based, low-sodium meal.

Sweet Potato and Black Bean Tacos

These Sweet Potato and Black Bean Tacos are a delicious, low-sodium, vegan dish that combines roasted sweet potatoes with black beans and a zesty lime-cilantro dressing. Served in soft corn tortillas, these tacos are not only packed with flavor but also provide a healthy dose of fiber, protein, and essential vitamins. They are perfect for a Friday night meal that is both comforting and nutritious, with a satisfying balance of savory, sweet, and tangy flavors.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp chili powder
• 1/4 tsp smoked paprika
• Salt and pepper, to taste
• 6 small corn tortillas
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 1/2 avocado, sliced
• Optional toppings: salsa, shredded lettuce, diced tomatoes, hot sauce

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, cumin, chili powder, smoked paprika, salt, and pepper. Spread them out on a baking sheet and roast for 25-30 minutes, or until the sweet potatoes are tender and slightly caramelized, flipping halfway through.
2. While the sweet potatoes roast, heat a small pan over medium heat and warm the black beans for 5 minutes. Add a pinch of cumin and chili powder to the beans for extra flavor. Remove from heat and set aside.
3. In a small bowl, mix the lime juice with chopped cilantro to create a quick dressing. Taste and adjust seasoning if needed.
4. Warm the corn tortillas in a dry skillet for about 1 minute on each side or until heated through.
5. Assemble the tacos by placing a few spoonfuls of roasted sweet potatoes on each tortilla, followed by black beans, a drizzle of cilantro-lime dressing, and sliced avocado. Add any optional toppings you like, such as salsa or shredded lettuce.

These Sweet Potato and Black Bean Tacos are a flavorful, satisfying, and low-sodium vegan option that is perfect for a cozy Friday night dinner. The combination of roasted sweet potatoes and black beans provides a hearty, fiber-packed base, while the cilantro-lime dressing brings a burst of freshness. Whether you’re looking to reduce sodium or just enjoy a delicious plant-based meal, these tacos are sure to please everyone at the table.

Vegan Lentil and Vegetable Shepherd’s Pie

This Vegan Lentil and Vegetable Shepherd’s Pie is a hearty and wholesome low-sodium dish that makes for a comforting Friday night dinner. The savory lentil and vegetable filling is topped with a creamy mashed potato crust, creating a satisfying and filling meal. Packed with plant-based protein and fiber, this dish is not only nutritious but also versatile—perfect for a cozy, plant-powered dinner that the whole family will enjoy.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 medium onion, chopped
• 2 carrots, peeled and diced
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup frozen peas
• 1 cup vegetable broth (low-sodium)
• 1 tbsp tomato paste
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper, to taste
• 4 large potatoes, peeled and chopped
• 1/4 cup unsweetened almond milk
• 1 tbsp olive oil
• Fresh parsley, chopped (for garnish)

Instructions:

1. Cook the lentils in a pot of water according to package instructions until tender, about 20-25 minutes. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add the chopped onion, carrots, and celery, and sauté for 5-7 minutes, until softened. Add the minced garlic and cook for another 1-2 minutes.
3. Stir in the tomato paste, dried thyme, and rosemary, then add the cooked lentils, vegetable broth, and frozen peas. Simmer for 10-15 minutes, until the mixture thickens and becomes a stew-like consistency. Season with salt and pepper to taste.
4. While the lentil mixture is simmering, bring a large pot of salted water to a boil. Add the chopped potatoes and cook for 15-20 minutes, until tender. Drain the potatoes and mash them with almond milk and olive oil until smooth and creamy.
5. Preheat the oven to 375°F (190°C). Transfer the lentil and vegetable mixture to a 9×9-inch baking dish. Spread the mashed potatoes evenly on top, smoothing with a spatula.
6. Bake in the oven for 20 minutes, until the top is golden and slightly crispy.
7. Garnish with fresh parsley before serving.

This Vegan Lentil and Vegetable Shepherd’s Pie is the ultimate comfort food—rich in flavor, texture, and nutrients. The lentils and vegetables make a hearty, savory filling, while the mashed potato topping adds a creamy and satisfying finish. With its low-sodium ingredients and plant-based components, this dish is not only nourishing but also a great way to enjoy a traditional favorite in a healthier way. Perfect for Friday nights, this shepherd’s pie will leave you feeling full and satisfied.

Zucchini Noodles with Pesto

These Zucchini Noodles with Pesto are a light and refreshing low-sodium vegan meal, ideal for a quick and easy Friday night dinner. The zucchini noodles (zoodles) serve as a healthy, gluten-free alternative to pasta, while the homemade pesto, made with fresh basil, garlic, and nutritional yeast, adds a rich, savory flavor. This dish is not only low in sodium but also packed with vitamins and antioxidants, making it a nutritious and flavorful option.

Ingredients:

• 4 medium zucchinis, spiralized
• 1 cup fresh basil leaves
• 2 tbsp nutritional yeast
• 2 tbsp pine nuts (or walnuts)
• 2 cloves garlic
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper, to taste
• Cherry tomatoes, halved (optional, for garnish)

Instructions:

1. Spiralize the zucchinis to create noodles and set aside.
2. In a food processor, combine the fresh basil, nutritional yeast, pine nuts, garlic, olive oil, and lemon juice. Pulse until smooth, adding more olive oil if necessary to achieve the desired consistency. Season with salt and pepper to taste.
3. Heat a large skillet over medium heat and add the zucchini noodles. Sauté for 2-3 minutes, just until they begin to soften but are still slightly firm.
4. Toss the zucchini noodles with the homemade pesto until well coated. Serve immediately, garnished with halved cherry tomatoes, if desired.

These Zucchini Noodles with Pesto offer a low-sodium, vegan alternative to traditional pasta dishes. The zucchini noodles provide a fresh and light base, while the creamy, nutty pesto sauce adds an explosion of flavor. With the addition of fresh basil and nutritional yeast, this dish is a perfect way to enjoy a healthy, plant-based meal without sacrificing taste. It’s an ideal option for a simple yet satisfying Friday dinner.

Vegan Chickpea Salad Sandwiches

Vegan Chickpea Salad Sandwiches are a hearty and nutritious option for a low-sodium, plant-based Friday meal. Packed with protein-rich chickpeas, creamy avocado, and a zesty mustard dressing, this sandwich is both satisfying and full of flavor. The combination of crunchy veggies and the creamy dressing brings a delightful contrast in texture. With its simple, wholesome ingredients, this vegan chickpea salad is perfect for a quick, easy, and delicious lunch or dinner.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 ripe avocado, mashed
• 1/4 cup plain unsweetened vegan yogurt
• 1 tbsp Dijon mustard
• 1 tbsp apple cider vinegar
• 1 tsp lemon juice
• 1/4 cup celery, finely chopped
• 1/4 cup red onion, finely chopped
• Salt and pepper, to taste
• 4 slices whole-grain bread (low-sodium)
• Lettuce leaves (optional)

Instructions:

1. In a medium bowl, mash the chickpeas with a fork or potato masher until they are mostly smashed but still have some texture.
2. Add the mashed avocado, vegan yogurt, Dijon mustard, apple cider vinegar, lemon juice, celery, and red onion to the mashed chickpeas. Mix everything together until well combined. Season with salt and pepper to taste.
3. Toast the bread slices until golden brown. If desired, place lettuce leaves on the bread before adding the chickpea salad mixture.
4. Spread the chickpea salad generously on the toasted bread. Top with the second slice of bread to complete the sandwich.
5. Serve immediately, or refrigerate for later use.

These Vegan Chickpea Salad Sandwiches are a perfect choice for a quick, low-sodium vegan meal that’s both delicious and nutritious. The chickpeas provide plant-based protein, while the avocado adds healthy fats and a creamy texture. With the crispness of celery and the tangy mustard dressing, this sandwich offers a satisfying meal that is easy to prepare and full of flavor. It’s an excellent option for a busy Friday lunch or dinner and can be enjoyed by vegans and non-vegans alike.

Quinoa Stuffed Bell Peppers

Quinoa Stuffed Bell Peppers are a vibrant, nutrient-dense, low-sodium vegan dish that makes for a hearty and colorful meal. The combination of quinoa, black beans, corn, and spices makes for a filling and well-balanced stuffing. The bell peppers provide a sweet and tender base, while the quinoa filling is rich in protein and fiber. This dish is both visually appealing and satisfying, making it a great choice for a Friday night dinner that’s both wholesome and easy to prepare.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/4 tsp smoked paprika
• 1 tbsp lime juice
• Salt and pepper, to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C). Place the bell peppers in a baking dish and set aside.
2. In a medium bowl, combine the cooked quinoa, black beans, corn, cumin, chili powder, smoked paprika, lime juice, salt, and pepper. Mix well to combine.
3. Stuff the bell peppers with the quinoa mixture, pressing it down gently to fill them completely.
4. Cover the baking dish with aluminum foil and bake for 25-30 minutes, or until the peppers are tender.
5. Remove from the oven and garnish with chopped fresh cilantro before serving.

These Quinoa Stuffed Bell Peppers are a wonderful low-sodium, vegan dish that’s perfect for a filling and wholesome Friday night dinner. The bell peppers act as a vessel for a delicious quinoa mixture, packed with black beans, corn, and vibrant spices. This dish is not only colorful but also high in protein and fiber, making it both nutritious and satisfying. Whether you’re serving it for a family meal or as a solo dinner, it’s sure to be a hit with everyone.

Vegan Cauliflower Rice Stir-Fry

Vegan Cauliflower Rice Stir-Fry is a quick and easy low-sodium meal that offers a healthy alternative to traditional fried rice. The cauliflower rice is sautéed with colorful vegetables and seasoned with a simple yet flavorful mix of soy sauce (low-sodium), garlic, and ginger. This dish is a perfect Friday night dinner for anyone looking for a low-carb, nutrient-packed meal that is full of taste and texture. It’s light, vibrant, and satisfying with a subtle umami flavor.

Ingredients:

• 1 medium cauliflower, grated into rice-sized pieces (or use pre-made cauliflower rice)
• 1 tbsp sesame oil
• 1/2 onion, diced
• 1/2 cup carrots, diced
• 1/2 cup bell peppers, diced
• 1/2 cup peas (frozen or fresh)
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1/2 tsp turmeric (optional, for color)
• Green onions, chopped (for garnish)

Instructions:

1. If using fresh cauliflower, grate it using a box grater or food processor to create rice-sized pieces. Set aside.
2. In a large skillet or wok, heat sesame oil over medium heat. Add the diced onion, carrots, and bell peppers. Sauté for 5-7 minutes, or until the vegetables are tender.
3. Add the garlic and ginger to the pan and cook for 1-2 minutes until fragrant.
4. Stir in the cauliflower rice, peas, soy sauce, rice vinegar, and turmeric (if using). Cook, stirring frequently, for 5-7 minutes, or until the cauliflower rice is tender and slightly browned.
5. Garnish with chopped green onions before serving.

This Vegan Cauliflower Rice Stir-Fry is a fantastic low-sodium dish that offers a healthy, satisfying meal in under 30 minutes. The cauliflower rice provides a light base, while the sautéed vegetables add flavor and texture. The soy sauce and rice vinegar give it a subtle umami flavor, making it a perfect option for a quick and tasty Friday dinner. This stir-fry is not only packed with nutrients but is also a great low-carb alternative to traditional fried rice.

Note: More recipes are coming soon!