35+ Easy Sunday Low Sodium Mushroom Recipes to Try This Weekend

Sundays are the perfect opportunity to relax, unwind, and enjoy a hearty meal with your loved ones. Whether you’re preparing for a cozy family dinner, a light brunch, or a healthy weeknight meal prep, low sodium mushroom recipes can elevate your cooking game while promoting a heart-healthy lifestyle.

Mushrooms are a versatile and flavorful ingredient that can be used in a variety of dishes, from soups and salads to pastas and stir-fries. And when you focus on low sodium options, you can enjoy these dishes without the worry of excess salt.

In this blog post, we’ve curated over 35 delicious low sodium mushroom recipes that are perfect for Sundays. These recipes will help you maintain a balanced diet without compromising on taste.

Whether you’re a mushroom enthusiast or new to this earthy vegetable, you’re sure to find a recipe that suits your tastes. Get ready to indulge in a flavorful Sunday meal while keeping your sodium intake in check.

35+ Easy Sunday Low Sodium Mushroom Recipes to Try This Weekend

Choosing low sodium mushroom recipes for your Sunday meals is a great way to enjoy healthy, flavorful dishes without overloading your body with unnecessary salt.

By focusing on fresh, whole ingredients like mushrooms and complementing them with herbs, spices, and other flavorful additions, you can create meals that are both satisfying and nutritious.

These 35+ recipes offer something for every palate, from savory soups and stews to light salads and hearty mains.

The versatility of mushrooms makes them an ideal ingredient to incorporate into your diet, and these recipes are a perfect starting point.

Whether you’re cooking for yourself, your family, or guests, these dishes will help you create a low sodium, high-flavor meal that everyone will love.

Start experimenting with these recipes this Sunday, and enjoy a delicious, healthy feast that you can feel good about!

Creamy Low Sodium Mushroom Soup

This creamy low sodium mushroom soup is a comforting dish perfect for a cozy Sunday afternoon. Packed with rich flavors from fresh mushrooms, onions, garlic, and a smooth, creamy base, it’s a healthier version of the classic. The absence of added salt makes this soup a heart-healthy option, without sacrificing taste.

Ingredients:

• 2 cups fresh mushrooms, sliced
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk (or any milk of choice)
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1/2 teaspoon pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onions and garlic, cooking until softened (about 3-4 minutes).
2. Add the sliced mushrooms and thyme to the pot, stirring occasionally. Cook until the mushrooms are tender, about 5 minutes.
3. Pour in the low-sodium vegetable broth and bring to a simmer. Let it cook for 10 minutes.
4. Use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
5. Stir in the almond milk and season with pepper. Let the soup heat through for 2-3 minutes.
6. Ladle into bowls and garnish with chopped parsley before serving.

This creamy low sodium mushroom soup is a delicious and heart-healthy choice for a Sunday meal. With its rich texture and savory flavor, it proves that you don’t need a lot of salt to make a soup flavorful. It’s an excellent starter or light meal that can be paired with a salad or whole grain bread. Enjoy the comforting warmth while knowing it’s also a wholesome option for your diet.

Garlic and Herb Stuffed Mushrooms (Low Sodium)

These garlic and herb stuffed mushrooms are a savory and low sodium treat, perfect as an appetizer or side dish. With a blend of fresh garlic, herbs, and low-sodium cream cheese, the stuffed mushrooms are bursting with flavor while keeping the sodium content low. Ideal for a Sunday gathering or a quiet night in.

Ingredients:

• 16 large button mushrooms, stems removed
• 1/2 cup low-sodium cream cheese, softened
• 1/4 cup fresh spinach, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh basil, chopped
• 1 tablespoon olive oil
• 1/4 cup whole wheat breadcrumbs
• 1/2 teaspoon pepper

Instructions:

1. Preheat the oven to 375°F (190°C). Arrange the mushroom caps on a baking sheet lined with parchment paper.
2. In a bowl, combine the cream cheese, spinach, garlic, parsley, basil, and pepper. Mix well until smooth.
3. Spoon the cream cheese mixture into each mushroom cap, filling them generously.
4. Top each stuffed mushroom with a pinch of whole wheat breadcrumbs for a bit of crunch.
5. Drizzle olive oil over the stuffed mushrooms to keep them moist during baking.
6. Bake in the preheated oven for 20 minutes, or until the mushrooms are tender and the stuffing is lightly golden.

Garlic and herb stuffed mushrooms are a delightful low sodium appetizer that combines the earthy flavor of mushrooms with a creamy, flavorful stuffing. This recipe is ideal for those looking to enjoy a delicious snack without the guilt. With fresh herbs, garlic, and creamy cheese, these stuffed mushrooms are full of flavor but not sodium. Serve them as a starter or pair with your favorite low-sodium main dish for a well-rounded Sunday meal.

Low Sodium Mushroom Stir-Fry

This low sodium mushroom stir-fry is a vibrant and flavorful dish that’s quick and easy to make. Using a variety of fresh mushrooms and colorful vegetables, it’s a healthy way to enjoy a savory stir-fry without relying on soy sauce or other high-sodium condiments. The addition of fresh garlic, ginger, and a dash of low-sodium tamari ensures this dish is both tasty and nutritious.

Ingredients:

• 2 cups mixed mushrooms (shiitake, cremini, and button mushrooms), sliced
• 1 red bell pepper, julienned
• 1 carrot, julienned
• 1 zucchini, sliced
• 2 tablespoons low-sodium tamari or coconut aminos
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1/2 teaspoon sesame oil
• 2 teaspoons sesame seeds (for garnish)
• 2 green onions, chopped (for garnish)

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat. Add garlic and ginger, cooking for about 1 minute until fragrant.
2. Add the mushrooms, bell pepper, carrot, and zucchini to the skillet. Stir-fry the vegetables for 5-7 minutes, or until tender and lightly browned.
3. Pour in the low-sodium tamari or coconut aminos, and drizzle with sesame oil. Stir to coat the vegetables evenly in the sauce.
4. Continue cooking for another 2-3 minutes to allow the sauce to slightly thicken and the vegetables to absorb the flavors.
5. Garnish with sesame seeds and chopped green onions before serving.

This low sodium mushroom stir-fry is a deliciously healthy dish that combines the earthiness of mushrooms with the crispness of vegetables, making it a perfect choice for a Sunday dinner. The low-sodium tamari or coconut aminos provide the perfect amount of umami without overloading the dish with salt. This stir-fry is not only great as a standalone meal but also works well as a side to grilled meats or tofu. With minimal prep time, it’s an easy way to enjoy a nutrient-packed meal with bold flavors.

Low Sodium Mushroom and Spinach Quiche

This low sodium mushroom and spinach quiche is a healthy take on a classic brunch favorite. With a buttery, whole grain crust and a filling packed with earthy mushrooms, fresh spinach, and eggs, it’s perfect for a Sunday brunch or light dinner. The absence of salt doesn’t compromise the flavor, thanks to the use of aromatic herbs and spices.

Ingredients:

• 1 pre-baked whole grain pie crust
• 1 cup mushrooms, sliced
• 1 cup fresh spinach, chopped
• 1 small onion, diced
• 4 large eggs
• 1/2 cup unsweetened almond milk (or any milk of choice)
• 1 teaspoon dried thyme
• 1/2 teaspoon pepper
• 1/4 teaspoon garlic powder
• 1/4 cup shredded low-fat cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). In a skillet, sauté the onions and mushrooms with a teaspoon of olive oil over medium heat for 5-7 minutes, or until softened. Add the spinach and cook for another 2 minutes until wilted. Remove from heat and set aside.
2. In a mixing bowl, whisk together the eggs, almond milk, thyme, pepper, and garlic powder.
3. Add the sautéed vegetables to the egg mixture and stir to combine. If using cheese, fold it into the mixture.
4. Pour the egg and vegetable mixture into the prepared pie crust.
5. Bake for 35-40 minutes, or until the quiche is set and lightly golden on top. Let it cool for 5 minutes before slicing and serving.

This low sodium mushroom and spinach quiche is a wholesome and flavorful dish that’s perfect for any occasion. The combination of mushrooms and spinach provides plenty of nutrients, while the eggs create a rich, satisfying base. It’s a versatile meal that can be enjoyed hot or cold, making it great for meal prep or as part of a weekend brunch spread. The lack of added salt doesn’t compromise taste, thanks to the delicious herbs and vegetables used in the recipe.

Low Sodium Mushroom Risotto

A creamy and comforting dish, this low sodium mushroom risotto offers the perfect balance of savory mushrooms and a rich, creamy texture—all without the high sodium content. Arborio rice absorbs the flavors of the vegetables and a splash of white wine, while a small amount of Parmesan cheese adds just the right amount of richness. This dish is ideal for a relaxing Sunday dinner.

Ingredients:

• 1 cup Arborio rice
• 2 cups low-sodium vegetable broth
• 1 cup mushrooms, sliced (such as cremini or button mushrooms)
• 1 small onion, diced
• 1/2 cup dry white wine (optional)
• 2 tablespoons olive oil
• 1/4 cup Parmesan cheese, grated (optional)
• 1/2 teaspoon pepper
• 2 tablespoons fresh parsley, chopped

Instructions:

1. In a medium saucepan, heat the vegetable broth over low heat. Keep warm.
2. In a large pan, heat olive oil over medium heat. Add the onions and cook for 3-4 minutes until softened. Add the mushrooms and cook for another 5 minutes until they begin to release their moisture.
3. Stir in the Arborio rice and cook for 1-2 minutes until lightly toasted.
4. Pour in the white wine (if using), and cook, stirring frequently, until the wine has mostly evaporated.
5. Begin adding the warm vegetable broth one ladleful at a time, stirring frequently and allowing the liquid to be absorbed before adding more. Continue this process for 20-25 minutes until the rice is tender and creamy.
6. Once the rice is cooked, stir in the Parmesan cheese (if using), pepper, and fresh parsley. Adjust the seasoning if needed and serve.

This low sodium mushroom risotto is a perfect dish to enjoy on a leisurely Sunday evening. The creamy texture of the Arborio rice and the depth of flavor from the mushrooms make it feel indulgent, while still being healthy. By using low-sodium broth and only a small amount of cheese, this dish is a flavorful alternative to traditional risottos, making it ideal for those monitoring their sodium intake. Pair it with a simple side salad for a well-rounded meal.

Low Sodium Mushroom Tacos

These low sodium mushroom tacos are a flavorful and healthy alternative to traditional taco fillings. The mushrooms are sautéed with garlic, cumin, and a touch of lime, creating a savory filling that pairs perfectly with fresh toppings like avocado, cilantro, and tomatoes. These tacos are light yet satisfying, perfect for a fun Sunday dinner with family or friends.

Ingredients:

• 2 cups mushrooms, sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon pepper
• Juice of 1 lime
• 8 small corn tortillas
• 1/2 cup diced tomatoes
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the garlic and sauté for 1 minute until fragrant.
2. Add the sliced mushrooms to the skillet and cook for 5-7 minutes, stirring occasionally, until the mushrooms are tender and browned.
3. Stir in the cumin, paprika, pepper, and lime juice. Cook for an additional 2 minutes, then remove from heat.
4. Warm the tortillas in a dry skillet or microwave for 20-30 seconds.
5. To assemble the tacos, spoon the mushroom mixture into each tortilla. Top with diced tomatoes, avocado slices, and fresh cilantro.

These low sodium mushroom tacos are a delicious, fresh, and light meal perfect for any Sunday evening. The savory mushroom filling combined with the brightness of the lime and fresh toppings offers a satisfying taco experience without the high sodium typically found in taco fillings. Whether you’re hosting a casual dinner or looking for a quick meal, these tacos are a flavorful, healthy choice that’s sure to be enjoyed by all.

Low Sodium Mushroom and Avocado Salad

This low sodium mushroom and avocado salad is a refreshing and nutritious dish, perfect for a light Sunday lunch. The earthy flavors of fresh mushrooms are complemented by the creamy richness of avocado, while a tangy lemon dressing ties it all together. This salad is low in sodium but high in healthy fats, making it a great choice for a balanced meal.

Ingredients:

• 2 cups fresh mushrooms, sliced (such as cremini or button)
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 cups mixed greens (arugula, spinach, or lettuce)
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1/2 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. In a large bowl, combine the sliced mushrooms, diced avocado, cherry tomatoes, and red onion.
2. In a separate small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and black pepper to make the dressing.
3. Pour the dressing over the vegetables and gently toss to combine, ensuring everything is well coated.
4. Add the mixed greens and toss again, being careful not to mash the avocado.
5. Garnish with fresh parsley and serve immediately.

This low sodium mushroom and avocado salad is a delightful combination of flavors and textures, from the tender mushrooms to the creamy avocado. The bright lemon dressing adds a zesty kick without the need for salt, making it a great option for those looking to cut down on sodium while still enjoying a tasty dish. The salad is packed with nutrients and healthy fats, making it a satisfying meal on its own or a wonderful side dish to a larger meal.

Low Sodium Mushroom and Quinoa Stuffed Bell Peppers

These low sodium mushroom and quinoa stuffed bell peppers are a wholesome and filling dish, perfect for a healthy Sunday dinner. The earthy mushrooms and protein-packed quinoa are seasoned with aromatic herbs, then stuffed into colorful bell peppers for a satisfying meal that’s rich in flavor but light on sodium. It’s a great option for a vegetarian or plant-based meal.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 cup mushrooms, finely chopped
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon pepper
• 1 tablespoon olive oil
• 1/4 cup low-sodium vegetable broth
• 1/2 cup shredded low-fat cheese (optional)
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Place the bell peppers upright in a baking dish.
2. Heat olive oil in a skillet over medium heat. Add the diced onion and garlic, cooking for about 3-4 minutes until softened.
3. Add the chopped mushrooms to the skillet and cook for another 5 minutes, stirring occasionally until the mushrooms release their moisture and start to brown.
4. Stir in the cooked quinoa, vegetable broth, oregano, and pepper. Cook for an additional 2-3 minutes until the mixture is heated through and well combined.
5. Stuff the bell peppers with the quinoa and mushroom mixture, pressing down gently to pack them.
6. If using cheese, sprinkle a small amount on top of each stuffed pepper.
7. Cover the baking dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 5 minutes to melt the cheese, if using.
8. Garnish with fresh parsley before serving.

These low sodium mushroom and quinoa stuffed bell peppers are a nutritious, flavorful meal that combines wholesome ingredients into one hearty dish. The quinoa provides protein, while the mushrooms and onions add depth of flavor, and the bell peppers serve as a perfect vessel for all the ingredients. This dish is not only low in sodium but also full of fiber and vitamins, making it an excellent choice for a satisfying Sunday dinner. Serve it with a side of greens or a simple salad for a complete meal.

Low Sodium Mushroom and Chickpea Curry

This low sodium mushroom and chickpea curry is a fragrant, rich dish that’s perfect for a cozy Sunday evening. The combination of earthy mushrooms and protein-packed chickpeas in a savory curry sauce makes for a comforting and filling meal. With the use of low-sodium vegetable broth and a mix of spices, this dish offers plenty of flavor without the need for added salt.

Ingredients:

• 2 cups mushrooms, sliced (shiitake, cremini, or button)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon curry powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon cumin
• 1/4 teaspoon ground cinnamon
• 1 cup low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes
• 1/4 cup coconut milk (optional, for creaminess)
• 2 tablespoons olive oil
• 1/4 cup fresh cilantro, chopped (for garnish)
• 1/2 teaspoon black pepper

Instructions:

1. In a large skillet, heat olive oil over medium heat. Add the onions and garlic and cook for 3-4 minutes, or until softened.
2. Stir in the grated ginger, curry powder, turmeric, cumin, and cinnamon. Cook for 1-2 minutes until the spices become fragrant.
3. Add the sliced mushrooms and cook for about 5-7 minutes until they soften and release their moisture.
4. Stir in the chickpeas, vegetable broth, diced tomatoes, and black pepper. Bring the mixture to a simmer and cook for 15-20 minutes to allow the flavors to meld together.
5. If using coconut milk, stir it in during the last 5 minutes of cooking for added creaminess.
6. Garnish with fresh cilantro and serve with brown rice or whole-grain naan for a complete meal.

This low sodium mushroom and chickpea curry is a wonderfully aromatic and satisfying dish that combines the earthy flavors of mushrooms with the heartiness of chickpeas. The blend of spices gives the curry its warm, comforting flavor, and the coconut milk adds a velvety finish without the need for added salt. This dish is a great choice for anyone looking to enjoy a flavorful, plant-based meal that’s both nutritious and low in sodium. Perfect for a relaxing Sunday dinner or as a meal prep option for the week.

Low Sodium Mushroom and Broccoli Stir-Fry

This low sodium mushroom and broccoli stir-fry is a quick, vibrant dish that’s perfect for a light Sunday dinner. The mushrooms absorb the savory flavors of garlic and ginger, while the broccoli adds a crunch and a burst of green nutrition. With a minimal amount of salt, this dish relies on the natural flavors of the ingredients and a simple soy sauce substitute to create a delicious meal. Serve it with a side of brown rice or quinoa for a complete, healthy meal.

Ingredients:

• 2 cups mushrooms, sliced (shiitake, button, or cremini)
• 2 cups broccoli florets
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon olive oil or sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1/2 teaspoon black pepper
• 1 tablespoon sesame seeds (optional)
• 1/4 cup green onions, chopped (optional)

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat. Add the garlic and ginger, cooking for 1-2 minutes until fragrant.
2. Add the sliced mushrooms and broccoli florets to the skillet. Stir-fry for about 5-7 minutes, until the mushrooms are softened and the broccoli is tender but still crisp.
3. Stir in the low-sodium soy sauce (or tamari) and black pepper, cooking for an additional 2-3 minutes to allow the flavors to combine.
4. Garnish with sesame seeds and green onions, if desired. Serve immediately with a side of brown rice or quinoa.

This low sodium mushroom and broccoli stir-fry is a simple yet flavorful dish that can be prepared in under 20 minutes. The umami from the mushrooms and soy sauce substitute, combined with the freshness of broccoli, creates a dish that is both light and satisfying. This stir-fry is not only low in sodium but also packed with essential vitamins and minerals, making it a perfect choice for a healthy, nutrient-dense Sunday dinner.

Low Sodium Mushroom and Sweet Potato Hash

This low sodium mushroom and sweet potato hash is a hearty, comforting dish that’s perfect for a lazy Sunday brunch or dinner. The naturally sweet flavor of roasted sweet potatoes pairs beautifully with the earthy mushrooms, creating a balanced and satisfying meal. The addition of garlic, onions, and a hint of smoked paprika rounds out the flavor profile without the need for added salt.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 cup mushrooms, chopped (cremini or button)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• Optional: 2 fried eggs (for topping)

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the diced sweet potatoes on a baking sheet and toss with 1 tablespoon of olive oil. Roast for 20-25 minutes, flipping halfway, until tender and lightly browned.
2. While the sweet potatoes are roasting, heat a skillet over medium heat. Add the remaining olive oil, then sauté the onion and garlic until softened, about 3-4 minutes.
3. Add the chopped mushrooms to the skillet and cook for another 5-7 minutes, until they release their moisture and start to brown.
4. Once the sweet potatoes are done roasting, add them to the skillet with the mushrooms. Stir in the smoked paprika and black pepper, and cook for an additional 2-3 minutes until everything is well mixed.
5. Garnish with fresh parsley and top with a fried egg if desired. Serve hot.

This low sodium mushroom and sweet potato hash is a filling, nutrient-dense dish that’s perfect for breakfast, brunch, or a light dinner. The natural sweetness of the roasted sweet potatoes and the savory mushrooms create a well-balanced flavor profile. This dish is low in sodium but packed with vitamins, fiber, and healthy fats, making it a great choice for anyone looking to eat healthy without sacrificing flavor. Add a fried egg on top for extra protein, and you’ve got a complete meal!

Low Sodium Mushroom and Lentil Soup

This low sodium mushroom and lentil soup is a comforting, hearty dish that’s perfect for cooler Sundays. The earthy flavor of mushrooms combined with the hearty lentils makes for a filling, nutrient-packed soup. By using low-sodium vegetable broth and a variety of herbs and spices, this soup is rich in flavor but light on sodium, making it an excellent choice for a healthy, satisfying meal.

Ingredients:

• 1 cup dried lentils, rinsed
• 2 cups mushrooms, sliced (button, cremini, or portobello)
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• 1/2 teaspoon black pepper
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1/4 cup fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrot, celery, and garlic, cooking for 5-7 minutes until softened.
2. Stir in the mushrooms, thyme, cumin, and black pepper, and cook for an additional 3-4 minutes.
3. Add the lentils and vegetable broth to the pot, bringing everything to a boil. Once boiling, reduce the heat to low and let the soup simmer for 30-35 minutes, or until the lentils are tender.
4. Adjust the seasoning with more pepper, if needed, and garnish with fresh parsley before serving.

This low sodium mushroom and lentil soup is a filling, nutrient-rich meal that’s perfect for a cozy Sunday dinner. The combination of mushrooms and lentils provides a hearty texture, while the herbs and spices bring the soup to life without the need for added salt. The soup is naturally high in fiber and protein, making it a great option for anyone looking for a healthy, low-sodium meal. Whether you enjoy it as a main dish or alongside a fresh salad, this soup is a satisfying and flavorful option for any occasion.

Low Sodium Mushroom and Quinoa Salad

This low sodium mushroom and quinoa salad is a fresh, light dish that’s perfect for a Sunday lunch or dinner. With a base of protein-packed quinoa, sautéed mushrooms, and crisp vegetables, this salad is a healthy and satisfying choice. The lemon vinaigrette adds a bright, zesty flavor, while keeping the sodium content low. This dish is versatile, so you can add your favorite vegetables or herbs to make it your own.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups mushrooms, sliced (cremini, button, or a mix)
• 1/2 cucumber, diced
• 1/2 red bell pepper, diced
• 1/4 cup red onion, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon fresh thyme, chopped
• 1/4 teaspoon black pepper
• 1/4 cup fresh parsley, chopped

Instructions:

1. Cook the quinoa according to package instructions and set aside to cool.
2. While the quinoa cooks, heat the olive oil in a skillet over medium heat. Add the sliced mushrooms and sauté for 5-7 minutes until they soften and release their moisture. Season with black pepper and fresh thyme.
3. In a large bowl, combine the cooked quinoa, sautéed mushrooms, cucumber, bell pepper, and red onion. Toss to combine.
4. Drizzle with lemon juice and toss again to coat the salad in the vinaigrette.
5. Garnish with fresh parsley before serving. Serve chilled or at room temperature.

This low sodium mushroom and quinoa salad is a light yet filling dish that’s perfect for a healthy lunch or dinner. The combination of quinoa, mushrooms, and fresh vegetables provides a great balance of protein, fiber, and vitamins. The lemon vinaigrette adds a refreshing tang, while keeping the sodium content minimal. This salad is easily customizable with your favorite veggies or herbs and makes for an excellent meal prep option for the week.

Low Sodium Mushroom and Spinach Frittata

This low sodium mushroom and spinach frittata is a perfect Sunday brunch dish, providing a healthy, hearty, and flavorful meal. The eggs create a light, fluffy base while the sautéed mushrooms and spinach add depth and nutrition. The frittata is naturally low in sodium, and by using fresh herbs and spices, the dish stays flavorful without compromising on taste. It’s easy to prepare and can be enjoyed warm or at room temperature.

Ingredients:

• 6 large eggs
• 1 cup mushrooms, sliced (button or cremini)
• 2 cups fresh spinach, chopped
• 1/4 cup onion, finely diced
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1 tablespoon fresh parsley, chopped
• 1/4 cup low-fat cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, heat the olive oil over medium heat. Add the onion and mushrooms, sautéing for 5-7 minutes until softened.
3. Add the chopped spinach and cook for an additional 2-3 minutes until wilted.
4. In a separate bowl, whisk together the eggs, black pepper, garlic powder, and fresh parsley. Pour the egg mixture into the skillet over the vegetable mixture. If using cheese, sprinkle it over the top of the eggs.
5. Transfer the skillet to the oven and bake for 15-20 minutes, or until the eggs are fully set and lightly golden on top.
6. Allow the frittata to cool slightly before slicing. Serve warm or at room temperature.

This low sodium mushroom and spinach frittata is a satisfying and healthy dish that’s perfect for breakfast, brunch, or even dinner. The combination of eggs, mushrooms, and spinach offers a balance of protein and nutrients, while the garlic and fresh herbs enhance the flavors without the need for added salt. It’s a simple, versatile recipe that can be enjoyed by anyone looking to enjoy a low sodium meal that’s both nutritious and delicious.

Low Sodium Mushroom and Zucchini Pasta

This low sodium mushroom and zucchini pasta is a light and refreshing dish that’s perfect for a Sunday evening meal. The zucchini is sliced thin and sautéed with mushrooms to create a vegetable-packed sauce that’s served over whole wheat or gluten-free pasta. The garlic and fresh basil give this dish a burst of flavor, and the light touch of olive oil adds richness without the need for salt.

Ingredients:

• 2 medium zucchinis, thinly sliced
• 2 cups mushrooms, sliced (cremini or button)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 8 oz whole wheat or gluten-free pasta
• 1 tablespoon fresh basil, chopped
• 1/4 cup grated Parmesan (optional)

Instructions:

1. Cook the pasta according to the package instructions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
3. Add the sliced mushrooms and zucchini to the skillet and sauté for 5-7 minutes, until they soften and release their moisture.
4. Season with black pepper and dried oregano, and cook for an additional 2-3 minutes.
5. Toss the cooked pasta into the skillet with the vegetables, stirring to combine. Remove from heat.
6. Garnish with fresh basil and Parmesan, if desired. Serve hot.

This low sodium mushroom and zucchini pasta is a fresh, healthy alternative to traditional pasta dishes. The zucchini and mushrooms create a savory, satisfying base, while the whole wheat or gluten-free pasta adds fiber and texture. The minimal use of salt is replaced by the bold flavors of garlic, basil, and oregano, making this dish both flavorful and light. It’s a perfect option for a healthy Sunday dinner or a simple weeknight meal that everyone can enjoy.

Note: More recipes are coming soon!