12 DASH Diet Dinner Bowl Ideas

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Dinner is a time to unwind and enjoy a satisfying meal that aligns with your health goals. On the DASH (Dietary Approaches to Stop Hypertension) diet, dinner should be a well-rounded meal featuring lean protein, plenty of vegetables, and whole grains. Dinner bowls are a fantastic way to combine these elements into a single, flavorful dish that is both easy to prepare and enjoyable to eat.

Here are 12 DASH diet dinner bowl ideas, complete with full recipes, to make your evenings both delicious and heart-healthy.

1. Chicken with Ginger-Soy Vegetables & Brown Rice Bowl

A quick and easy stir-fry bowl that is packed with flavor.

Ingredients:

4 oz boneless, skinless chicken breast, cut into bite-sized pieces
1 cup mixed vegetables (e.g., broccoli, bell peppers, snap peas)
1 cup cooked brown rice
Sauce: 1 tbsp low-sodium soy sauce, 1 tsp grated ginger, 1 clove garlic (minced)
1 tsp sesame oil

Instructions:

In a small bowl, whisk together the sauce ingredients.
Heat the sesame oil in a skillet or wok over medium-high heat.
Add the chicken and cook until browned and cooked through.
Add the mixed vegetables and stir-fry for 3-5 minutes, until crisp-tender.
Pour the sauce over the chicken and vegetables and cook for another minute.
Serve over a bed of brown rice.

2. Pan-Seared Steak with Crispy Herbs & Escarole Bowl

A sophisticated yet simple dinner bowl that is sure to impress.

Ingredients:

4 oz lean sirloin steak
1 cup chopped escarole
1 tablespoon fresh herbs (e.g., rosemary, thyme)
1 teaspoon olive oil
A pinch of black pepper
½ cup cooked quinoa

Instructions:

Season the steak with black pepper.
Heat the olive oil in a skillet over medium-high heat. Add the steak and fresh herbs.
Cook the steak for 3-5 minutes per side, for medium-rare, or to your desired doneness.
Remove the steak from the skillet and let it rest. Add the escarole to the same skillet and cook until wilted.
Slice the steak and serve over a bed of quinoa with the wilted escarole and crispy herbs.

3. Creamy Lemon Pasta with Shrimp Bowl

A light and refreshing pasta bowl that is perfect for a weeknight dinner.

Ingredients:

2 oz whole-wheat pasta
4 oz shrimp, peeled and deveined
½ cup plain low-fat Greek yogurt
1 tablespoon lemon juice
1 teaspoon lemon zest
1 tablespoon chopped fresh basil
½ cup steamed asparagus spears

Instructions:

Cook the pasta according to package directions. Drain, reserving a small amount of pasta water.
While the pasta is cooking, sauté the shrimp in a skillet until pink and cooked through.
In a bowl, whisk together the Greek yogurt, lemon juice, and lemon zest. If the sauce is too thick, add a tablespoon of the reserved pasta water.
Toss the cooked pasta with the creamy lemon sauce, shrimp, and steamed asparagus.
Garnish with fresh basil.

4. Mixed Greens with Lentils & Sliced Apple Bowl

A hearty and satisfying vegetarian salad bowl.

Ingredients:

2 cups mixed greens
1 cup cooked lentils
½ apple, thinly sliced
2 tablespoons crumbled feta cheese (low-sodium)
1 tablespoon chopped walnuts
Balsamic vinaigrette

Instructions:

Create a bed of mixed greens in a large bowl.
Top with cooked lentils, sliced apple, feta cheese, and walnuts.
Drizzle with balsamic vinaigrette.

5. Stuffed Sweet Potato with Hummus Dressing Bowl

A simple and flavorful meal that is both comforting and nutritious.

Ingredients:

1 medium sweet potato, baked
½ cup canned black beans, rinsed
1 cup steamed kale
Dressing: 2 tablespoons hummus, thinned with 1 tablespoon of water

Instructions:

Slice the baked sweet potato lengthwise and fluff the inside with a fork.
Top with black beans and steamed kale.
Drizzle with the hummus dressing.

6. Chickpea & Quinoa Grain Bowl

A versatile grain bowl that can be customized with your favorite vegetables.

Ingredients:

1 cup cooked quinoa
1 cup chickpeas, rinsed
1 cup chopped vegetables (e.g., cucumber, tomatoes, bell peppers)
2 tablespoons tahini dressing

Instructions:

Combine the quinoa, chickpeas, and chopped vegetables in a bowl.
Drizzle with tahini dressing and toss to combine.

7. Spicy Shrimp, Vegetable & Couscous Bowl

A flavorful and aromatic bowl with a kick of spice.

Ingredients:

1 cup cooked whole-wheat pearl couscous
4 oz shrimp, peeled and deveined
1 cup mixed vegetables, chopped
1 teaspoon harissa paste (or to taste)
1 teaspoon olive oil

Instructions:

In a skillet, heat the olive oil over medium heat.
Add the shrimp and cook until pink. Remove from skillet.
In the same skillet, add the chopped vegetables and cook until tender.
Stir in the harissa paste and cooked shrimp.
Serve the spicy shrimp and vegetable mixture over the couscous.

8. Salmon Couscous Salad Bowl

A light and healthy dinner bowl featuring heart-healthy salmon.

Ingredients:

4 oz cooked salmon, flaked
1 cup cooked whole-wheat couscous
1 cup chopped spinach
½ cup cherry tomatoes, halved
Lemon-dill vinaigrette

Instructions:

In a bowl, combine the couscous, spinach, and cherry tomatoes.
Gently fold in the flaked salmon.
Drizzle with lemon-dill vinaigrette.

9. Roasted Vegetable & Black Bean Taco Bowl

Enjoy all the flavors of tacos in a healthy and satisfying bowl.

Ingredients:

1 cup roasted mixed vegetables (e.g., bell peppers, onions, zucchini)
½ cup black beans, rinsed
½ cup cooked brown rice
2 tablespoons low-sodium salsa
A dollop of plain Greek yogurt

Instructions:

Layer the brown rice, black beans, and roasted vegetables in a bowl.
Top with salsa and a dollop of Greek yogurt.

10. Poached Cod & Green Beans with Pesto Bowl

A simple and elegant dinner bowl that is full of flavor.

Ingredients:

4 oz cod fillet
1 cup green beans, trimmed
1 tablespoon pesto (low-sodium)
½ cup cooked quinoa

Instructions:

In a skillet, bring 1 inch of water to a simmer. Add the green beans and cook for 3 minutes.
Place the cod fillet on top of the green beans, cover, and poach for 5-7 minutes, or until the cod is cooked through.
Serve the poached cod and green beans over a bed of quinoa, and top with pesto.

11. Roasted Chickpea & Broccoli Bowl

A simple and satisfying vegetarian bowl with crispy roasted chickpeas.

Ingredients:

1 cup broccoli florets
½ cup chickpeas, rinsed and dried
1 teaspoon olive oil
½ teaspoon smoked paprika
½ cup cooked quinoa
Lemon-tahini dressing

Instructions:

Preheat oven to 400°F (200°C).
Toss the broccoli and chickpeas with olive oil and smoked paprika. Roast for 15-20 minutes, until crispy.
Serve the roasted chickpeas and broccoli over a bed of quinoa and drizzle with lemon-tahini dressing.

12. Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers Bowl

A convenient and flavorful one-pan meal that is perfect for a busy weeknight.

Ingredients:

4 oz salmon fillet
1 cup chopped potatoes
1 cup sliced bell peppers
1 tablespoon olive oil
1 teaspoon chili powder
1 tablespoon lime juice

Instructions:

Preheat oven to 400°F (200°C).
Toss the potatoes and peppers with olive oil and chili powder. Roast for 15 minutes.
Add the salmon to the sheet pan and roast for another 10-12 minutes, or until the salmon is cooked through.
Drizzle with lime juice and serve everything in a bowl.

These DASH diet dinner bowls offer a variety of flavors and ingredients to keep your evening meals interesting and delicious. Enjoy these recipes as part of your heart-healthy lifestyle.