One of the top questions I get from readers is, “I’m new to the DASH diet, and I feel so lost! What is a good lunch for the DASH diet that isn’t just another boring salad?” I hear this frustration so clearly because I’ve been there myself. When you first start, it can feel like you’re giving up all the flavor. But I’m here to tell you it’s just not true! You just need the right roadmap. This Mediterranean roasted veggie pita is more than just a meal; it’s proof that you can have food that’s fast, incredibly satisfying, and heart-healthy. This is the simple and delicious DASH diet recipe that will make you excited for lunch again.
Unlock Incredible Flavor Without All the Salt
When I was first figuring out what to eat for dinner on a low-sodium diet, my biggest challenge was rebuilding flavor. The secret isn’t in the salt shaker; it’s in your oven and your spice rack! This dash diet roasted vegetable recipe gets its deep, savory flavor from caramelizing the veggies at a high heat. That natural sweetness from the red onion and bell pepper is everything!
We then layer on flavor with warm, earthy spices like smoked paprika and oregano. A squeeze of bright lemon juice and a sprinkle of fresh dill at the end cuts through the richness and makes the whole dish taste alive. It’s a simple strategy that delivers amazing results every time.
Build a Perfect, Heart-Healthy Pita in Minutes
This recipe isn’t just delicious, it’s also one of my go-to quick dash diet meals. The key to a perfect pita pocket that doesn’t fall apart is twofold: gently warm the pitas to make them soft and pliable, and don’t overstuff them! A little bit of everything is the perfect bite.
And to answer another common question—yes, you can eat bread on the DASH diet! The key is choosing wisely. We use 100% whole-wheat pitas, which are a great source of fiber. Just be sure to check the label for a low-sodium option. My final pro-tip is to always rinse your feta. A quick 30-second rinse washes away a surprising amount of brine and sodium without sacrificing that salty, tangy flavor we love.
Here is the simple recipe that will become a staple in your kitchen.
Mediterranean Roasted Veggie Pitas
Ingredients
- 1 medium red bell pepper diced (~120 g)
- 1 medium zucchini diced (~200 g)
- ½ large red onion diced (~110 g)
- 1 Tbsp extra virgin olive oil 15 mL
- 1 tsp dried oregano
- ½ tsp smoked paprika
- ¼ tsp black pepper
- 4 6-inch low-sodium whole-wheat pitas (≤150 mg sodium per pita)
- 1 cup no-salt-added hummus
- 3 cups mixed baby spinach and arugula ~90 g
- 1 Tbsp crumbled feta cheese rinsed (~7 g)
- 2 Tbsp fresh dill chopped
- 1 lemon cut into wedges for serving
Instructions
- Preheat Oven and Prepare Vegetables: Position a rack in the center of your oven and preheat to 425°F (220°C). In a large mixing bowl, combine the diced red bell pepper, zucchini, and red onion. Drizzle with olive oil and sprinkle with oregano, smoked paprika, and black pepper. Toss until the vegetables are evenly coated.
- Roast the Vegetables: Spread the seasoned vegetables in a single, even layer on a rimmed baking sheet. Roast for 20-25 minutes, tossing halfway through, until the vegetables are tender and have developed caramelized edges.
- Prepare a Garnish: While the vegetables are roasting, place the crumbled feta in a small fine-mesh sieve. Rinse under cold running water for about 30 seconds. Shake gently to remove excess water and set aside.
- Warm the Pitas: About 5 minutes before the vegetables are finished, warm the pita breads. You can toast them lightly in a toaster or place them directly on the oven rack for 2-3 minutes until warm and pliable.
- Assemble the Pitas: Carefully slice each warm pita in half to create two pockets. Spread about 2 tablespoons of hummus evenly on the inside of each pita half. Fill each pocket with a generous amount of the roasted vegetables, then tuck in a handful of the fresh spinach and arugula blend.
- Serve: Squeeze a wedge of fresh lemon juice over the fillings in each pocket. Top with the rinsed feta cheese and a sprinkle of fresh dill. Serve immediately.
Notes
- Quick No-Salt-Added Hummus: If you can't find it in stores, you can make your own. Blend one (15-oz) can of no-salt-added chickpeas (rinsed), ¼ cup of tahini, the juice of one lemon, and one clove of garlic in a food processor until smooth. Add a few tablespoons of water as needed to reach desired consistency.
- Storage: For best results, store leftover roasted vegetables and hummus in separate airtight containers in the refrigerator for up to 3 days. Assemble the pitas just before serving to prevent them from becoming soggy.
Nutrition Information
Per serving (1 whole pita, filled) Calories: 348 kcal Total Fat: 12.6 g Saturated Fat: 2.1 g Trans Fat: 0 g Cholesterol: 3 mg Sodium: 204 mg Total Carbohydrate: 50 g Dietary Fiber: 11 g Total Sugars: 5 g Includes 0 g Added Sugars Protein: 11 gFlavorful Food is Your New Reality
See? Following a heart-healthy lifestyle doesn’t have to be about restriction or bland food. It’s about discovering new ways to create flavor and celebrating fresh, wonderful ingredients. This is the kind of vibrant, easy DASH diet recipe that helped me fall in love with cooking all over again, and I hope it does the same for you.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
