22 DASH Diet Dinners That Are Ready in 30 Minutes

By

Danielle DeAngelis

Published on November 10, 2022

Reviewed by Dietitian

Jessica Ball, M.S., RD

Chickpea Pasta with Mushrooms & Kale — Photo: Greg DuPree

A healthy high-blood pressure diet can be easy and delicious. All of these dinners only take 30 minutes or less to make and follow the DASH diet: the Dietary Approaches to Stop Hypertension. The DASH diet is one of the best eating patterns to follow to help lower blood pressure, and these dishes also align with our heart-healthy nutrition parameters to help you meet your goals. Recipes like our Chickpea Pasta with Mushrooms & Kale and Pork Paprikash with Cauliflower "Rice" are healthy, tasty and help you get dinner on the table quickly.

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Chickpea Pasta with Mushrooms & Kale

Chickpea Pasta with Mushrooms & Kale — Greg DuPree

Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.

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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

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Pork Paprikash with Cauliflower "Rice"

Cut carbs and calories by using cauliflower "rice" instead of regular rice in this 30-minute pork paprikash recipe.

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One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach

Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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Beef & Bean Sloppy Joes

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

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Seared Scallops with White Bean Ragu & Charred Lemon

This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad

A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Baked Halibut with Brussels Sprouts & Quinoa

Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.

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Pistachio-Crusted Chicken with Warm Barley Salad

Barley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa.

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Chickpea & Quinoa Grain Bowl

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

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Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad

Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

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Mushroom-Swiss Turkey Burgers

In this gluten-free turkey burger recipe, lean ground turkey stands in for ground beef, and portobello mushrooms produce a juicy, flavorful alternative to the traditional bun. Melted Swiss cheese, sliced tomato and arugula top off this delicious low-carb dinner!

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Summer Skillet Vegetable & Egg Scramble

Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.

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Chipotle Chicken Quinoa Burrito Bowl

This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.

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Roasted Vegetable & Black Bean Tacos

These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.

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Salmon Couscous Salad

This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.

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Beef Stir-Fry with Baby Bok Choy & Ginger

Chinese Ginger Beef Stir-Fry with Baby Bok Choy

All the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, cleanup is quick too. Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian-foods aisle of your grocery store. It has the most concentrated oyster flavor.

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Simple Grilled Salmon & Vegetables

Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.

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Charred Shrimp, Pesto & Quinoa Bowls

Charred Shrimp, Pesto & Quinoa Bowls

These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

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Pan-Seared Steak with Crispy Herbs & Escarole

Pan-Seared Steak with Crispy Herbs & Escarole

This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too.

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