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5-Ingredient Lunch Recipe For People With High Blood Pressure

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High blood pressure or hypertension is one of the top five chronic diseases and the most common and preventable risk factor for heart-related disorders like stroke, coronary heart disease and heart failure. [1] Dietary modifications are effective in lowering blood pressure and preventing cardiovascular diseases.

Here is a lunch recipe, especially for people with hypertension. It is a 5-ingredient recipe made with healthy vegetables like sweet potatoes and black beans. The recipe is high in protein, low in calories, dairy-free and high in fibre. It is also good for vegetarians and people with nut and soy allergies.

Take a look at the recipe.

A 5-Ingredient Lunch Recipe For People With High Blood Pressure
Lunch Recipe For Hypertension
Prep Time
5 Mins
Cook Time
Total Time
20 Mins

Recipe By: Boldsky

Recipe Type: Lunch

Serves: 2

    • Two large-sized sweet potatoes, washed.
    • Two cups of canned black beans. Canned beans are flavourful, contain no salt and are available in BPA-free cans.
    • One and a half cups of spinach/kale, washed and chopped.
    • Half cup of hummus. Make sure the hummus contains olive oil and is sodium-free.
    • One-fourth teaspoon of black pepper.
Red Rice Kanda Poha
How to Prepare
    • Prick sweet potatoes from all over the sides and microwave for around 8-10 minutes.
    • In a pan, add spinach and cook until the leaves are saggy.
    • Add canned black beans and water (if required) and cook the mixture until steaming hot.
    • Canned beans are precooked, so there is no need to cook the mixture for longer.
    • Take a plate and place microwaved sweet potatoes.
    • Split them open.
    • Top with the spinach and black bean mixture.
    • Decorate with hummus dressing. If the hummus is too thick, add a bit of water to make the consistency a bit looser.
    • Serve hot.
  • If salt-free canned beans are not available, you can rinse the beans before cooking to reduce the amount of salt.
Nutritional Information
  • People - 1
  • Calories - 472
  • Protein - 21.1 g
  • Carbohydrates - 85.3 g
  • Fiber - 22.1 g

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