45+ Delicious Friday Low-Sodium Vegetarian Recipes for a Healthier Weekend

Fridays are the perfect time to wind down, relax, and enjoy a delicious, satisfying meal that doesn’t compromise your health goals.

If you’re looking for low-sodium vegetarian recipes that are both flavorful and nourishing, you’ve come to the right place.

Whether you’re planning a quiet night in or hosting a casual gathering, these recipes are designed to offer variety, freshness, and a hearty dose of nutrients.

The best part? They’re all low in sodium, making them ideal for anyone trying to maintain a balanced, heart-healthy diet.

From vibrant salads to comforting soups, vegetable-packed main dishes, and quick snacks, there’s a Friday-friendly recipe for every taste.

In this collection of over 45 low-sodium vegetarian recipes, you’ll find plenty of inspiration to create meals that are as satisfying as they are nutritious.

These dishes are bursting with fresh ingredients, bold flavors, and creative cooking techniques, proving that eating healthy doesn’t mean sacrificing taste.

Let’s dive in and discover your new favorite Friday meal!

45+ Delicious Friday Low-Sodium Vegetarian Recipes for a Healthier Weekend

Eating healthy on Fridays doesn’t have to be complicated or flavorless.

With these 45+ low-sodium vegetarian recipes, you can enjoy a variety of mouthwatering meals that are not only good for your heart but also easy to prepare.

From vibrant salads to rich casseroles and hearty soups, these dishes are perfect for winding down at the end of the week without overloading your body with excess sodium.

The best part is that they prove just how delicious vegetarian cooking can be, even on a low-sodium diet.

So, go ahead, pick a recipe (or two!), and treat yourself to a Friday dinner that leaves you feeling good inside and out.

Creamy Tomato Basil Soup

This creamy tomato basil soup is a simple yet comforting dish that combines the rich flavors of ripe tomatoes with the fresh zest of basil. It’s a perfect dish for a relaxing Friday evening, made without any added salt, yet packed with natural flavors that will satisfy your taste buds. The creamy texture comes from blending the vegetables, creating a smooth, velvety base that’s nourishing and light.

Ingredients:

• 4 medium tomatoes, diced
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 cup low-sodium vegetable broth
• 1/2 cup unsweetened almond milk (or any plant-based milk)
• 1/4 cup fresh basil leaves, chopped
• 1 teaspoon dried oregano
• Freshly ground black pepper, to taste
• 1 tablespoon lemon juice (optional for added brightness)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onions and garlic, sautéing for about 5 minutes until softened.
2. Add the diced tomatoes, vegetable broth, and oregano to the pot. Stir well and bring the mixture to a simmer. Let it cook for about 20 minutes until the tomatoes are tender.
3. Using an immersion blender or a regular blender, puree the soup until smooth and creamy.
4. Stir in the almond milk and basil leaves, cooking for an additional 5 minutes. Add black pepper to taste and adjust the seasoning with a little lemon juice if desired.
5. Serve hot with a drizzle of olive oil or a sprinkle of additional fresh basil.

This low-sodium creamy tomato basil soup is a perfect Friday meal when you’re looking to unwind with a comforting dish that doesn’t compromise on flavor. It’s packed with natural ingredients and a vibrant blend of basil and tomatoes, making it both nutritious and satisfying. The smooth texture and fresh herbs make every spoonful delightful. Plus, it’s easy to make and can be enjoyed as a main or side dish for any vegetarian meal.

Zucchini Noodles with Pesto

Zucchini noodles with pesto is a light yet filling dish that combines the freshness of zucchini with the rich, aromatic flavors of a homemade pesto sauce. This recipe uses a low-sodium alternative for the pesto, ensuring you can enjoy a satisfying meal without the extra salt. It’s a perfect dish for a healthy and vibrant start to your weekend.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1/4 cup fresh basil leaves
• 1/4 cup raw almonds (or walnuts)
• 2 tablespoons nutritional yeast (for a cheesy flavor)
• 1 garlic clove
• 2 tablespoons olive oil
• Juice of half a lemon
• Freshly ground black pepper, to taste

Instructions:

1. Begin by spiralizing the zucchinis into noodles using a spiralizer or julienne peeler.
2. In a food processor or blender, combine the fresh basil, almonds, nutritional yeast, garlic, olive oil, and lemon juice. Blend until smooth. If the mixture is too thick, add a small amount of water to reach your desired consistency.
3. In a large bowl, toss the zucchini noodles with the pesto sauce until fully coated. Season with black pepper to taste.
4. Serve immediately, or chill for a refreshing cold meal.

Zucchini noodles with pesto are a refreshing and low-sodium option that offers a delicious twist on a traditional pasta dish. The zucchini noodles add a fresh crunch while the pesto sauce brings in rich, herbaceous flavors without the excess salt. This dish is both filling and nutritious, providing the satisfaction of a classic pasta experience, but with fewer carbs and more vegetables. It’s a great way to start your weekend with a fresh, vibrant meal.

Sweet Potato and Black Bean Tacos

These sweet potato and black bean tacos are a flavorful and satisfying meal that is perfect for a Friday evening. The roasted sweet potatoes bring a natural sweetness, while the black beans add protein and earthiness. With a tangy lime-cilantro dressing and no added salt, these tacos are a health-conscious way to enjoy Mexican-inspired flavors.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 can black beans, drained and rinsed
• 8 small corn tortillas
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• Freshly ground black pepper, to taste
• Optional toppings: diced avocado, salsa, shredded lettuce

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes in olive oil, cumin, and chili powder. Spread them out on a baking sheet in a single layer.
2. Roast the sweet potatoes for 25–30 minutes, flipping halfway through, until they are tender and lightly browned.
3. While the sweet potatoes are roasting, heat the black beans in a small pot over medium heat for about 5 minutes, until warmed through. Season with black pepper to taste.
4. Warm the corn tortillas in a dry skillet over medium heat for about 1–2 minutes per side.
5. Assemble the tacos by placing a spoonful of roasted sweet potatoes and black beans in each tortilla. Top with fresh cilantro, a squeeze of lime juice, and any optional toppings like avocado or salsa.

Sweet potato and black bean tacos are an easy and satisfying meal that’s perfect for a low-sodium, vegetarian Friday dinner. The natural sweetness of the roasted sweet potatoes balances beautifully with the earthiness of the black beans, while the fresh cilantro and lime add a bright, zesty finish. These tacos are both nourishing and full of flavor, making them a great choice for anyone looking to enjoy a healthy, plant-based meal. They are easily customizable with different toppings to suit your preferences.

Cauliflower and Chickpea Curry

This cauliflower and chickpea curry is a vibrant and hearty dish full of bold flavors and comforting spices. It combines the creamy texture of coconut milk with the richness of turmeric, cumin, and coriander, creating a fragrant sauce that complements the roasted cauliflower and chickpeas perfectly. This dish is naturally low in sodium but high in flavor, making it a great vegetarian option for a satisfying Friday meal.

Ingredients:

• 1 medium cauliflower, cut into florets
• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1 can (14 oz) light coconut milk
• 1/2 cup low-sodium vegetable broth
• 1 tablespoon fresh cilantro, chopped (for garnish)
• Freshly ground black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cauliflower florets with 1 tablespoon of olive oil and black pepper. Roast the cauliflower on a baking sheet for about 20 minutes or until golden brown and tender.
2. In a large pan, heat the remaining olive oil over medium heat. Add the onion, garlic, and ginger. Sauté for 5–7 minutes until softened and fragrant.
3. Add the turmeric, cumin, coriander, and cinnamon, and stir for 1–2 minutes until the spices are fragrant.
4. Pour in the coconut milk and vegetable broth, bringing the mixture to a simmer. Add the chickpeas and roasted cauliflower and cook for another 10 minutes, allowing the flavors to meld together.
5. Taste and adjust the seasoning with black pepper or additional spices if necessary. Garnish with fresh cilantro before serving.

This cauliflower and chickpea curry is a perfect way to enjoy a flavorful, low-sodium vegetarian dish that is both satisfying and comforting. The combination of spices brings depth and warmth to the dish, while the coconut milk creates a creamy, luscious sauce that perfectly coats the cauliflower and chickpeas. It’s an ideal meal to wind down your week, offering a balance of texture and flavor that will make you feel full and nourished without the added sodium. Enjoy with some whole-grain rice or flatbread for a complete meal.

Spinach and Mushroom Quinoa Salad

This spinach and mushroom quinoa salad is a fresh and nutrient-dense dish that’s perfect for a light, healthy Friday dinner. The earthy mushrooms and savory spinach pair beautifully with the nutty quinoa, creating a satisfying base that’s elevated by a light lemon-garlic dressing. It’s a great dish to prepare in advance for a quick and easy meal that is packed with protein and fiber.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups fresh spinach, chopped
• 1 cup mushrooms, sliced (button or cremini work well)
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• Juice of 1 lemon
• 1 tablespoon balsamic vinegar
• 1 tablespoon Dijon mustard
• Freshly ground black pepper, to taste
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Cook the quinoa according to package instructions, typically using 2 cups of water for 1 cup of quinoa. Once cooked, fluff the quinoa with a fork and set aside to cool.
2. In a large skillet, heat the olive oil over medium heat. Add the sliced mushrooms and sauté for about 5 minutes until they soften and release their juices.
3. Add the garlic to the skillet and cook for another minute until fragrant. Remove from heat and set aside.
4. In a small bowl, whisk together the lemon juice, balsamic vinegar, Dijon mustard, and black pepper to create the dressing.
5. In a large mixing bowl, combine the cooked quinoa, sautéed mushrooms, and chopped spinach. Pour the dressing over the salad and toss to coat evenly.
6. Garnish with fresh parsley and serve.

This spinach and mushroom quinoa salad is a light yet filling dish that provides a wealth of nutrients without excess sodium. The earthy mushrooms and tender spinach blend perfectly with the nutty quinoa, while the lemon-garlic dressing adds a tangy, refreshing touch. This salad is not only a great low-sodium option, but it also offers a good balance of protein and fiber, making it ideal for a healthy vegetarian meal. It’s quick to prepare and can be served warm or cold, making it versatile for any occasion.

Roasted Vegetable and Hummus Wrap

A roasted vegetable and hummus wrap is a quick and satisfying low-sodium vegetarian meal that’s perfect for a Friday lunch or dinner. Roasting the vegetables brings out their natural sweetness, which pairs beautifully with the creamy hummus and fresh greens. This wrap is customizable and easy to make, ensuring you get a wholesome, delicious meal that doesn’t compromise on taste.

Ingredients:

• 1 medium zucchini, sliced
• 1 bell pepper, sliced
• 1 small red onion, sliced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 4 whole-wheat wraps or tortillas
• 1/2 cup hummus (store-bought or homemade)
• 1/2 cup fresh spinach leaves
• 1 tablespoon fresh parsley, chopped
• Freshly ground black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the zucchini, bell pepper, and onion slices with olive oil and paprika. Spread them out on a baking sheet and roast for 20–25 minutes, flipping halfway through, until tender and lightly charred.
2. Warm the wraps in a dry skillet over medium heat for 1–2 minutes on each side.
3. Spread a generous layer of hummus onto each wrap, leaving a small border around the edges.
4. Add a handful of roasted vegetables, fresh spinach, and parsley to each wrap. Sprinkle with black pepper to taste.
5. Roll up the wraps tightly and slice them in half to serve.

The roasted vegetable and hummus wrap is an ideal low-sodium vegetarian meal that is both easy to prepare and full of flavor. Roasting the vegetables intensifies their natural sweetness, while the hummus provides a creamy and satisfying base. The addition of fresh spinach and parsley gives the wrap a burst of freshness, and the whole-wheat wrap ensures you’re getting fiber with every bite. This meal is versatile, quick, and makes for a perfect way to enjoy a healthy, sodium-conscious dinner or lunch.

Butternut Squash and Lentil Stew

This butternut squash and lentil stew is a nourishing and hearty vegetarian dish that’s full of flavor and perfect for a cozy Friday meal. The sweetness of roasted butternut squash pairs beautifully with the earthy lentils and warm spices, making it a comforting stew that is both filling and healthy. With no added sodium, this dish relies on natural ingredients and herbs to create a rich, savory broth.

Ingredients:

• 1 medium butternut squash, peeled and diced
• 1 cup dried green or brown lentils, rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground black pepper
• 4 cups low-sodium vegetable broth
• 1 bay leaf
• 2 tablespoons fresh parsley, chopped (for garnish)
• 1 tablespoon lemon juice (optional, for added brightness)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced butternut squash with olive oil and black pepper. Spread it out in a single layer on a baking sheet and roast for 25–30 minutes, or until tender and caramelized.
2. In a large pot, heat olive oil over medium heat. Add the onion and garlic and sauté for about 5 minutes until softened.
3. Stir in the cumin, turmeric, cinnamon, and black pepper. Cook for 1–2 minutes, allowing the spices to become fragrant.
4. Add the lentils, roasted butternut squash, vegetable broth, and bay leaf to the pot. Bring to a boil, then reduce to a simmer and cook for about 30–40 minutes, or until the lentils are tender.
5. Remove the bay leaf and stir in the lemon juice, if using. Taste and adjust the seasoning with black pepper, if needed. Garnish with fresh parsley before serving.

This butternut squash and lentil stew is a flavorful and hearty dish that makes for the perfect Friday evening meal. The natural sweetness of the butternut squash and the earthy lentils create a rich and satisfying base, while the warming spices add depth and complexity. With no added sodium, this stew offers a healthy and flavorful alternative that’s perfect for a cozy, comforting meal. It’s a nutrient-dense dish that’s filling enough to stand on its own or pair with whole-grain bread for a complete dinner.

Avocado and Chickpea Salad

This avocado and chickpea salad is a light yet satisfying vegetarian dish that combines creamy avocado with protein-packed chickpeas for a quick, low-sodium Friday meal. The fresh flavors of cucumbers, cherry tomatoes, and lemon dressing complement the richness of the avocado, while the chickpeas provide fiber and protein. This salad is a breeze to prepare and full of nutrients, making it a perfect healthy meal.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 tablespoon fresh cilantro, chopped
• Freshly ground black pepper, to taste

Instructions:

1. In a large bowl, combine the chickpeas, avocado, cucumber, and cherry tomatoes.
2. In a small bowl, whisk together the olive oil, lemon juice, and black pepper to create the dressing.
3. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
4. Sprinkle fresh cilantro over the salad for garnish before serving.

This avocado and chickpea salad is the epitome of a healthy, low-sodium meal that is quick and easy to prepare. The creamy avocado and protein-rich chickpeas form a perfect base, while the fresh vegetables and citrus dressing add brightness and crunch. This salad is light yet satisfying, making it a great choice for a refreshing Friday dinner. It’s full of healthy fats, fiber, and antioxidants, providing a nutritious and satisfying option for anyone looking to eat clean without compromising on flavor.

Roasted Carrot and Hummus Bowl

The roasted carrot and hummus bowl is a simple and delicious low-sodium vegetarian dish that makes for a great Friday meal. Roasting the carrots brings out their natural sweetness, which pairs beautifully with the creamy, savory hummus. This bowl is packed with fiber, healthy fats, and antioxidants, making it a balanced and satisfying option for a light yet filling meal.

Ingredients:

• 4 medium carrots, peeled and sliced into rounds
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• Freshly ground black pepper, to taste
• 1/2 cup hummus (store-bought or homemade)
• 1 tablespoon sesame seeds (optional, for garnish)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the carrot rounds with olive oil, cumin, cinnamon, and black pepper. Spread them out in a single layer on a baking sheet.
2. Roast the carrots for 20–25 minutes, or until tender and lightly browned, flipping halfway through.
3. Once the carrots are done, arrange them in a bowl and top with a generous scoop of hummus.
4. Garnish with sesame seeds and fresh parsley before serving.

This roasted carrot and hummus bowl is a light and satisfying dish that offers a perfect balance of sweet and savory flavors. The caramelized roasted carrots are the star of the dish, providing a natural sweetness that complements the creamy hummus. This bowl is easy to make and full of nutrients, with fiber and healthy fats to keep you feeling full and energized. It’s a perfect way to enjoy a light but filling low-sodium meal, making it an ideal choice for a Friday evening when you want something wholesome and delicious.

Zucchini Noodles with Pesto and Cherry Tomatoes

Zucchini noodles, or “zoodles,” make a fantastic low-sodium alternative to traditional pasta, offering a fresh, light, and gluten-free option for a Friday meal. Tossed in a homemade basil pesto and topped with juicy cherry tomatoes, this dish is a refreshing yet filling meal packed with flavor. The pesto, made from fresh basil, garlic, and olive oil, provides a rich and fragrant base for the zucchini, while the tomatoes add a burst of freshness.

Ingredients:

• 4 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• 1/4 cup pine nuts (or walnuts)
• 2 tablespoons olive oil
• 1 garlic clove
• 1/2 teaspoon lemon juice
• 1 cup cherry tomatoes, halved
• Freshly ground black pepper, to taste

Instructions:

1. To make the pesto, combine the basil, pine nuts, olive oil, garlic, and lemon juice in a food processor. Blend until smooth, adding more olive oil if needed to reach the desired consistency.
2. Heat a large skillet over medium heat. Add the zucchini noodles and sauté for 2–3 minutes, just until they begin to soften. Avoid overcooking, as you want to keep the zucchini slightly firm.
3. Remove from heat and toss the noodles with the pesto until well coated.
4. Serve the pesto zucchini noodles topped with halved cherry tomatoes and a sprinkle of freshly ground black pepper.

Zucchini noodles with pesto and cherry tomatoes is a quick, healthy, and satisfying dish that makes a perfect low-sodium Friday dinner. The lightness of the zucchini noodles, combined with the rich flavors of the homemade pesto, creates a delicious and nutritious meal that feels indulgent without the sodium. The cherry tomatoes add a burst of freshness, and the dish is packed with vitamins and healthy fats. Whether you’re following a low-sodium diet or simply looking for a healthy, flavorful option, this dish is sure to become a favorite.

Sweet Potato and Black Bean Tacos

These sweet potato and black bean tacos are a delicious, vegetarian, low-sodium meal that is perfect for a Friday taco night. Roasted sweet potatoes add a touch of sweetness, while the black beans provide protein and fiber. The combination of toppings, including avocado, cilantro, and lime, brings brightness and freshness, making these tacos a well-balanced and satisfying meal.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Freshly ground black pepper, to taste
• 1 can black beans, drained and rinsed
• 8 small corn tortillas
• 1 ripe avocado, sliced
• Fresh cilantro, chopped (for garnish)
• Juice of 1 lime

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, smoked paprika, cumin, and black pepper. Spread them in a single layer on a baking sheet and roast for 20–25 minutes, or until tender and lightly caramelized.
2. While the sweet potatoes roast, warm the black beans in a small saucepan over medium heat until heated through.
3. Warm the corn tortillas in a skillet for 1–2 minutes on each side.
4. To assemble the tacos, spoon some of the roasted sweet potatoes and black beans onto each tortilla. Top with slices of avocado, a sprinkle of cilantro, and a squeeze of fresh lime juice.
5. Serve immediately, and enjoy!

Sweet potato and black bean tacos are a perfect Friday meal when you’re craving something hearty yet light. The combination of roasted sweet potatoes and black beans offers a great balance of sweetness, savory flavors, and plenty of fiber. With fresh avocado and cilantro as toppings, these tacos are refreshing, satisfying, and low in sodium. They’re easy to make and customizable with additional toppings like salsa or a dollop of Greek yogurt for extra creaminess. These tacos are not only nutritious but also packed with flavor, making them a fantastic low-sodium vegetarian option for any occasion.

Roasted Beet and Arugula Salad with Lemon Vinaigrette

This roasted beet and arugula salad is a vibrant and nutritious dish that’s perfect for a light, low-sodium Friday meal. The earthy sweetness of roasted beets contrasts beautifully with the peppery arugula and the tangy lemon vinaigrette. This salad is packed with vitamins, fiber, and antioxidants, making it both a healthy and delicious option for a fresh and flavorful dish.

Ingredients:

• 3 medium beets, peeled and cubed
• 1 tablespoon olive oil
• 4 cups fresh arugula
• 1/4 cup walnuts, chopped (optional)
• 1/4 cup crumbled goat cheese (optional)
• Juice of 1 lemon
• 2 tablespoons olive oil
• 1 teaspoon Dijon mustard
• Freshly ground black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed beets with olive oil and black pepper. Spread them out on a baking sheet and roast for 30–35 minutes, or until tender and slightly caramelized.
2. While the beets roast, prepare the lemon vinaigrette by whisking together the lemon juice, olive oil, Dijon mustard, and black pepper in a small bowl.
3. Once the beets are done, remove them from the oven and let them cool slightly.
4. In a large bowl, combine the roasted beets, arugula, and walnuts (if using). Drizzle the lemon vinaigrette over the salad and toss gently to combine.
5. Top with crumbled goat cheese, if desired, and serve immediately.

The roasted beet and arugula salad is a delightful low-sodium vegetarian dish that is both light and filling. The natural sweetness of the roasted beets pairs perfectly with the peppery bite of arugula, while the lemon vinaigrette adds a refreshing tang. The walnuts provide a nice crunch, and the optional goat cheese adds creaminess to balance the flavors. This salad is not only delicious but also packed with nutrients, making it a great option for a Friday meal when you want something healthy, flavorful, and quick to prepare.

Spaghetti Squash Primavera

This Spaghetti Squash Primavera is a fresh, low-sodium vegetarian dish bursting with colorful vegetables. Instead of traditional pasta, the spaghetti squash provides a naturally light and nutrient-rich base. Paired with a mix of sautéed bell peppers, zucchini, cherry tomatoes, and a light garlic and olive oil dressing, this dish is both satisfying and packed with antioxidants, fiber, and vitamins, making it a healthy, refreshing option for a Friday night dinner.

Ingredients:

• 1 medium spaghetti squash
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium zucchini, sliced
• 1 cup cherry tomatoes, halved
• 2 garlic cloves, minced
• Freshly ground black pepper, to taste
• 1/4 cup fresh basil, chopped
• 1/4 cup grated Parmesan cheese (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with a bit of olive oil and season with black pepper.
2. Place the squash halves cut-side down on a baking sheet and roast for 30–40 minutes, or until the flesh is tender and easily shredded with a fork.
3. While the squash roasts, heat the olive oil in a large skillet over medium heat. Add the bell peppers, zucchini, and cherry tomatoes, sautéing until tender, about 5-7 minutes.
4. Add the garlic and cook for another minute, stirring frequently.
5. Once the spaghetti squash is roasted, use a fork to scrape the flesh into spaghetti-like strands. Add the squash strands to the skillet with the vegetables and toss everything together.
6. Garnish with fresh basil and grated Parmesan, if using, before serving.

Spaghetti Squash Primavera is an ideal dish for anyone looking to enjoy a satisfying, low-sodium vegetarian meal without compromising on flavor. The roasted spaghetti squash acts as a wonderful alternative to pasta, while the sautéed vegetables and garlic dressing infuse the dish with freshness and depth. It’s a nutrient-dense, low-calorie option that’s perfect for a healthy Friday night dinner. Whether you enjoy it as a standalone dish or pair it with a light protein, it’s a meal that’s both delicious and nourishing.

Cauliflower and Chickpea Curry

This Cauliflower and Chickpea Curry is a flavorful and aromatic dish that’s perfect for a cozy Friday meal. The cauliflower and chickpeas soak up the rich, fragrant spices, creating a hearty and satisfying curry. Made with a base of coconut milk and seasoned with cumin, turmeric, and ginger, this low-sodium curry is both comforting and full of plant-based protein and fiber, making it a perfect meatless dinner option.

Ingredients:

• 1 medium cauliflower, cut into florets
• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1 can (14 oz) coconut milk, unsweetened
• 1 cup vegetable broth (low-sodium)
• 1/2 cup spinach, chopped (optional)
• Fresh cilantro, chopped (for garnish)
• Freshly ground black pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, and grated ginger, sautéing for about 5 minutes until softened.
2. Add the cumin, turmeric, coriander, and cinnamon, and cook for another 1–2 minutes, allowing the spices to bloom.
3. Stir in the cauliflower florets and chickpeas, then pour in the coconut milk and vegetable broth. Bring the mixture to a simmer and cook for 15-20 minutes, or until the cauliflower is tender.
4. Stir in the spinach (if using) and cook for another 2–3 minutes until wilted.
5. Season with freshly ground black pepper and garnish with fresh cilantro before serving.

This Cauliflower and Chickpea Curry is an incredibly flavorful, low-sodium meal that brings together the richness of coconut milk with aromatic spices to create a dish that’s satisfying and nourishing. The cauliflower adds a hearty texture while the chickpeas provide a good source of protein and fiber. This curry is naturally vegan and can be enjoyed on its own or paired with brown rice or quinoa for a complete meal. It’s a perfect choice for a cozy Friday night when you want something comforting yet light and healthy.

Mediterranean Quinoa Salad

The Mediterranean Quinoa Salad is a vibrant and nutrient-packed dish that combines the health benefits of quinoa with a variety of fresh vegetables and a zesty lemon dressing. With cucumber, tomatoes, red onion, Kalamata olives, and feta cheese, this salad is full of Mediterranean flavors and offers a satisfying meal that’s light yet filling. It’s naturally low in sodium and provides a great balance of protein, fiber, and healthy fats.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Freshly ground black pepper, to taste

Instructions:

1. In a medium saucepan, bring the water (or vegetable broth) to a boil. Add the quinoa, reduce the heat, and cover. Simmer for 12-15 minutes, or until the quinoa is cooked and the liquid is absorbed. Let it sit covered for 5 minutes, then fluff with a fork and allow to cool.
2. In a large bowl, combine the cooked quinoa with the diced cucumber, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese, if using.
3. In a small bowl, whisk together the lemon juice, olive oil, dried oregano, and black pepper.
4. Pour the dressing over the salad and toss to combine.
5. Garnish with fresh parsley before serving.

The Mediterranean Quinoa Salad is a refreshing and flavorful option for a low-sodium Friday meal. It’s packed with fresh vegetables, healthy fats, and plant-based protein from the quinoa, making it a satisfying dish that’s also incredibly nutritious. The lemon dressing brings a zesty brightness to the salad, perfectly complementing the richness of the olives and feta. It’s a versatile dish that can be enjoyed as a main course or served as a side, making it an ideal choice for a light yet filling meal.

Note: More recipes are coming soon!