Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos
Log In Account Details

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Login
Subscribe
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • 26 Simple Ways to Waste Less in The Kitchen Every Day

      26 Simple Ways to Waste Less in The Kitchen Every Day

      Add spent coffee grinds to brownies for turbo-charged flavor, or turn citrus peels into aromatic seasoning salts. There are so many small things each of us can do on a daily basis to reduce waste and help save the planet. Here's an easy-to-use guide to get started today, plus crave-able recipes to make it that much easier to do your part. Read More
    • Our 30 Best New Recipes to Make in April

      Our 30 Best New Recipes to Make in April

      These recipes are sure to bring lots of seasonal flavor to your kitchen this April. Enjoy the warm air with a lavender-tinged cocktail in hand, or impress your family with a dinner of lemony fish with spring veggies on the side. There's something in this mix of recipes for every occasion, from totable work lunches to delicious desserts. Recipes like our Mezcal Grapefruit Spritz and Sheet-Pan Sweet Potato Fajitas are healthy, tasty ways to shake up your routine and enjoy something tasty at any time of day. Read More
    • 10 Foods to Add About 10 Grams of Protein to Your Meals

      10 Foods to Add About 10 Grams of Protein to Your Meals

      Stay full and satisfied with these protein-boosting ingredients. Read More
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Subscribe this link opens in a new tab
Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Login
Sweepstakes

Follow Us

  1. Home
  2. Healthy Recipes
  3. Recipes for Specific Health Condition
  4. Heart-Healthy Recipes
  5. Heart-Healthy Dinner Recipes
  6. 19 DASH Diet Dinners That Can Help You Lose Weight

19 DASH Diet Dinners That Can Help You Lose Weight

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD March 03, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
Skip gallery slides
Pin
Chicken & Mushroom Ragu
Credit: Jacob Fox

The DASH diet—or Dietary Approaches to Stop Hypertension—is one of the best when it comes to keeping your heart healthy. The eating pattern sets out goals for the number of servings of fruits, veggies, whole grains, dairy, fats and lean protein to eat each day, so we've rounded up dinner recipes that are packed with veggies and whole grains that get their protein from lean sources, like chicken, fish or legumes. Plus, each dinner sticks to heart-healthy levels of saturated fat and sodium—another priority in the DASH diet. They're even low-calorie and high-fiber, so you can meet your weight loss goals and still feel satisfied at the end of the day. Recipes like our Winter Vegetable Mulligatawny Soup and Chicken & Mushroom Ragu are tasty ways to protect your ticker.

Start Slideshow

1 of 19

Pin
Facebook Tweet Email Send Text Message

Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup
Credit: Jacob Fox
View Recipe this link opens in a new tab

Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

1 of 19

Advertisement
Advertisement

2 of 19

Pin
Facebook Tweet Email Send Text Message

White Bean Soup with Pasta

Pasta & White Bean Soup
Credit: Jacob Fox
View Recipe this link opens in a new tab

We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

2 of 19

3 of 19

Pin
Facebook Tweet Email Send Text Message

Stuffed Eggplant with Couscous & Almonds

Stuffed Eggplant with Couscous & Almonds
View Recipe this link opens in a new tab

Smoky almonds, meaty eggplant and whole-grain couscous with herbs make this meal plenty satisfying. Harissa gives the creamy sauce a little kick.

3 of 19

Advertisement

4 of 19

Pin
Facebook Tweet Email Send Text Message

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
View Recipe this link opens in a new tab

In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.

4 of 19

5 of 19

Pin
Facebook Tweet Email Send Text Message

Chicken & Mushroom Ragu

Chicken & Mushroom Ragu
Credit: Jacob Fox
View Recipe this link opens in a new tab

An electric pressure cooker makes quick work of this rich, savory sauce. Deglazing with wine and scraping up the browned bits from the bottom of the pot is the key to building flavor.

5 of 19

6 of 19

Pin
Facebook Tweet Email Send Text Message

Spicy Shrimp, Vegetable & Couscous Bowls

Spicy Shrimp, Vegetable & Couscous Bowls
Credit: Jacob Fox
View Recipe this link opens in a new tab

We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.

6 of 19

Advertisement
Advertisement
Advertisement

7 of 19

Pin
Facebook Tweet Email Send Text Message

Cauliflower Fajita Skillet

Cauliflower Fajita Skillet
Credit: Jacob Fox
View Recipe this link opens in a new tab

Thinly sliced cauliflower florets mimic the signature shape of fajita meat in this dish. We cook it in a cast-iron skillet for that tableside sizzle you'd get at a restaurant.

7 of 19

8 of 19

Pin
Facebook Tweet Email Send Text Message

Baked Halibut with Brussels Sprouts & Quinoa

7222786.jpg
View Recipe this link opens in a new tab

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

8 of 19

9 of 19

Pin
Facebook Tweet Email Send Text Message

Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado
View Recipe this link opens in a new tab

Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

9 of 19

Advertisement
Advertisement
Advertisement

10 of 19

Pin
Facebook Tweet Email Send Text Message

Grilled Eggplant & Tomato Pasta

6728438.jpg
View Recipe this link opens in a new tab

The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.

10 of 19

11 of 19

Pin
Facebook Tweet Email Send Text Message

Meal-Prep Chili-Lime Chicken Bowls

5783153.jpg
View Recipe this link opens in a new tab

Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or as meal-prep lunches to pack for work throughout the week.

11 of 19

12 of 19

Pin
Facebook Tweet Email Send Text Message

Falafel Burgers

5771127.jpg
View Recipe this link opens in a new tab

Pureed chickpeas, seasoned with the characteristic flavors of falafel, make excellent veggie burgers. We use a two-stage method for cooking the patties, first browning them in a skillet and then finishing them in the oven. Garnish the burgers with tzatziki or tahini sauce (see associated recipes), pickled red onions, lettuce and tomatoes.

12 of 19

Advertisement
Advertisement
Advertisement

13 of 19

Pin
Facebook Tweet Email Send Text Message

Chopped Cobb Salad

5238632.jpg
View Recipe this link opens in a new tab

This single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette.

13 of 19

14 of 19

Pin
Facebook Tweet Email Send Text Message

Lemony Linguine with Spring Vegetables

5147361.jpg
View Recipe this link opens in a new tab

Instead of cooking pasta in a huge pot of water, here we use just 3 1/2 cups for this one-pot pasta recipe. When the pasta is al dente, most of the water has evaporated and the bit that's left is thickened with the starch that cooks off the pasta. With just a few add-ins like lemon and Parmesan cheese you have a delicious silky sauce. Want to use up your veggie stash in the freezer? Swap in 8 ounces frozen spinach for fresh.

14 of 19

15 of 19

Pin
Facebook Tweet Email Send Text Message

Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing
View Recipe this link opens in a new tab

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

15 of 19

Advertisement
Advertisement
Advertisement

16 of 19

Pin
Facebook Tweet Email Send Text Message

Green Goddess Salad with Chickpeas

4538536.jpg
View Recipe this link opens in a new tab

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

16 of 19

17 of 19

Pin
Facebook Tweet Email Send Text Message

Creamy Fettuccine with Brussels Sprouts & Mushrooms

4473508.jpg
View Recipe this link opens in a new tab

Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.

17 of 19

18 of 19

Pin
Facebook Tweet Email Send Text Message

Chicken & Sun-Dried Tomato Orzo

4473505.jpg
View Recipe this link opens in a new tab

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

18 of 19

Advertisement
Advertisement
Advertisement

19 of 19

Pin
Facebook Tweet Email Send Text Message

Three-Bean Chili

8306994.jpg
View Recipe this link opens in a new tab

This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.

19 of 19

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Leah Goggins

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 19 Winter Vegetable Mulligatawny Soup
    2 of 19 White Bean Soup with Pasta
    3 of 19 Stuffed Eggplant with Couscous & Almonds
    4 of 19 Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
    5 of 19 Chicken & Mushroom Ragu
    6 of 19 Spicy Shrimp, Vegetable & Couscous Bowls
    7 of 19 Cauliflower Fajita Skillet
    8 of 19 Baked Halibut with Brussels Sprouts & Quinoa
    9 of 19 Winter Kale & Quinoa Salad with Avocado
    10 of 19 Grilled Eggplant & Tomato Pasta
    11 of 19 Meal-Prep Chili-Lime Chicken Bowls
    12 of 19 Falafel Burgers
    13 of 19 Chopped Cobb Salad
    14 of 19 Lemony Linguine with Spring Vegetables
    15 of 19 Stuffed Sweet Potato with Hummus Dressing
    16 of 19 Green Goddess Salad with Chickpeas
    17 of 19 Creamy Fettuccine with Brussels Sprouts & Mushrooms
    18 of 19 Chicken & Sun-Dried Tomato Orzo
    19 of 19 Three-Bean Chili

    Share & More

    Facebook Tweet Email Send Text Message
    EatingWell

    Magazines & More

    Learn More

    • About Us
    • Subscribe this link opens in a new tab
    • Contact Us
    • Advertise
    • Content Licensing
    • Recipe Index
    • Jobs
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletters
    Sign Up
    Meredith© 2022 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com

    Sign in

    View image

    19 DASH Diet Dinners That Can Help You Lose Weight
    this link is to an external site that may or may not meet accessibility guidelines.