24 Easy Sunday Low Sodium Affordable Recipes foe Every Meal

Sundays are meant for relaxing, spending time with loved ones, and enjoying wholesome meals without the stress of complicated recipes or expensive ingredients.

However, for those who are mindful of sodium intake, finding meals that are both flavorful and affordable can be challenging.

The good news is that low-sodium cooking doesn’t mean sacrificing taste or variety.

With a few clever swaps, fresh ingredients, and thoughtful seasoning, you can create satisfying Sunday meals that are heart-healthy, budget-friendly, and perfect for the whole family.

This article presents 24 Sunday low-sodium affordable recipes that range from hearty soups and casseroles to vibrant salads and protein-packed mains.

Each recipe is designed to bring flavor, nutrition, and affordability to your table, helping you enjoy your Sunday meals without worry.

24 Easy Sunday Low Sodium Affordable Recipes foe Every Meal

Eating low-sodium doesn’t have to be boring, expensive, or time-consuming.

With these 24 Sunday recipes, you can enjoy hearty soups, vibrant salads, protein-packed mains, and satisfying casseroles—all without overloading on salt.

By embracing fresh ingredients, herbs, and simple techniques, you’ll find that low-sodium cooking can be just as flavorful, comforting, and budget-friendly as traditional recipes.

Make your Sundays healthier, tastier, and stress-free with these affordable low-sodium recipes—and discover the joy of eating well while caring for your heart and wallet.

Hearty Vegetable Lentil Soup

This comforting vegetable lentil soup is perfect for a cozy Sunday.

Packed with fiber, protein, and nutrients, it’s naturally low in sodium and budget-friendly.

The combination of lentils, fresh vegetables, and aromatic herbs creates a flavorful, satisfying dish without relying on added salt.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium potato, peeled and diced
• 1 can (14 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth or water
• 1 tsp dried thyme
• 1 tsp dried oregano
• ½ tsp black pepper
• 2 tbsp olive oil
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic and sauté until fragrant and translucent, about 5 minutes.
2. Add carrots, celery, and potato to the pot. Stir and cook for another 5 minutes.
3. Pour in the diced tomatoes, lentils, and vegetable broth. Stir to combine.
4. Add thyme, oregano, and black pepper. Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 30–35 minutes, or until the lentils are tender.
5. Taste and adjust seasoning with additional herbs or a squeeze of lemon juice for brightness.
6. Serve hot, garnished with fresh parsley.

This lentil soup is warm, filling, and perfectly seasoned without salt.

It’s easy on the budget, healthy, and makes great leftovers for the week.

Baked Herb Chicken with Roasted Vegetables

A simple yet flavorful Sunday dinner, baked herb chicken with roasted vegetables is both low in sodium and wallet-friendly.

Lean chicken breasts and a variety of seasonal vegetables roast together, absorbing natural flavors enhanced by herbs and olive oil.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 medium zucchinis, sliced
• 2 medium carrots, cut into sticks
• 1 red bell pepper, chopped
• 1 yellow onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp dried rosemary
• ½ tsp black pepper
• 1 lemon, sliced

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large mixing bowl, toss the vegetables with 1 tbsp olive oil, half of the garlic powder, paprika, rosemary, and black pepper. Spread the vegetables evenly on a baking sheet.
3. Rub the chicken breasts with the remaining olive oil and season with the remaining garlic powder, paprika, and black pepper. Place them on the baking sheet among the vegetables.
4. Top the chicken with lemon slices for extra flavor.
5. Bake in the preheated oven for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
6. Remove from the oven and let rest for 5 minutes before serving.

This baked herb chicken is juicy and aromatic, paired perfectly with tender, naturally sweet roasted vegetables.

It’s wholesome, satisfying, and kind to both your health and your wallet.

Quinoa and Black Bean Stuffed Peppers

These colorful bell peppers are stuffed with a hearty mixture of quinoa, black beans, and vegetables.

This vegetarian-friendly dish is low in sodium, nutrient-rich, and surprisingly affordable, making it a great Sunday meal to enjoy with family.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 small onion, finely chopped
• 1 cup corn kernels (fresh, frozen, or canned, drained)
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp black pepper
• 1 tbsp olive oil
• ¼ cup chopped fresh cilantro
• ½ cup shredded low-sodium cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Sauté onion until translucent, about 5 minutes.
3. In a large bowl, combine cooked quinoa, black beans, corn, sautéed onion, cumin, paprika, black pepper, and cilantro. Mix well.
4. Stuff each bell pepper with the quinoa mixture, pressing down gently to fill them completely.
5. Place the stuffed peppers upright in a baking dish. If using, sprinkle a small amount of cheese on top of each pepper.
6. Cover with foil and bake for 25–30 minutes. Remove foil and bake for an additional 5–10 minutes, until peppers are tender and cheese is melted.

These stuffed peppers are colorful, nutritious, and filling.

They’re a low-sodium, budget-friendly dish that looks beautiful on the plate and tastes even better.

Sweet Potato and Chickpea Curry

This vibrant sweet potato and chickpea curry is a wholesome, low-sodium dish perfect for a Sunday meal.

Packed with fiber and plant-based protein, it’s warm, hearty, and budget-friendly.

The natural sweetness of the sweet potatoes pairs beautifully with aromatic spices.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 can (14 oz) no-salt-added diced tomatoes
• 1 cup light coconut milk
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp turmeric
• ½ tsp black pepper
• 1 tbsp olive oil
• Fresh cilantro, chopped (for garnish)
• Cooked rice or quinoa, for serving

Instructions:

1. In a large skillet or saucepan, heat olive oil over medium heat. Add onion, garlic, and ginger; sauté until fragrant and translucent, about 5 minutes.
2. Stir in cumin, coriander, turmeric, and black pepper, cooking for 1 minute to release the aromas.
3. Add sweet potatoes, chickpeas, diced tomatoes, and coconut milk. Stir to combine.
4. Bring to a gentle simmer, cover, and cook for 20–25 minutes, or until sweet potatoes are tender.
5. Taste and adjust seasoning with more spices or a squeeze of lime juice for brightness.
6. Serve over rice or quinoa, garnished with fresh cilantro.

This curry is rich, creamy, and flavorful without any added salt.

It’s an easy, inexpensive dish that doubles well for leftovers, making Sundays stress-free and delicious.

Mediterranean Baked Eggplant

Mediterranean baked eggplant is a simple, wholesome, and low-sodium dish perfect for Sunday dinners.

Layers of tender eggplant, tomatoes, and aromatic herbs create a rich and satisfying meal that’s very affordable to make.

Ingredients:

• 2 medium eggplants, sliced into ½-inch rounds
• 2 medium tomatoes, sliced
• 1 small onion, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp black pepper
• ¼ cup grated Parmesan cheese (optional)
• Fresh basil, chopped, for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking dish with parchment paper.
2. Arrange eggplant slices on the baking dish and lightly brush with olive oil. Roast for 15 minutes until slightly tender.
3. In a small bowl, mix garlic, oregano, basil, and black pepper.
4. Layer the roasted eggplant, tomato slices, and onion in the dish, sprinkling the herb mixture between layers.
5. Cover with foil and bake for 20 minutes. Remove foil and sprinkle with Parmesan cheese if using. Bake for another 10 minutes until golden and tender.
6. Garnish with fresh basil before serving.

This baked eggplant dish is tender, flavorful, and naturally low in sodium.

It’s an affordable, elegant Sunday meal that pairs well with rice, couscous, or a simple salad.

Savory Oatmeal with Spinach and Mushrooms

Savory oatmeal is a quick, affordable, and low-sodium meal that transforms ordinary oats into a nourishing Sunday brunch or light dinner.

Combined with sautéed mushrooms, spinach, and herbs, it’s hearty, healthy, and satisfying.

Ingredients:

• 1 cup old-fashioned oats
• 2 cups low-sodium vegetable broth or water
• 1 cup fresh spinach, chopped
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp olive oil
• ½ tsp black pepper
• ½ tsp dried thyme
• 2 tbsp grated Parmesan cheese (optional)

Instructions:

1. In a medium saucepan, bring vegetable broth or water to a boil. Stir in oats, reduce heat, and cook for 5–7 minutes until creamy, stirring occasionally.
2. Meanwhile, heat olive oil in a skillet over medium heat. Sauté onion and garlic until translucent, about 4 minutes.
3. Add mushrooms and cook until softened, about 5 minutes. Stir in spinach and thyme, cooking until wilted.
4. Mix the sautéed vegetables into the cooked oats. Season with black pepper and top with Parmesan cheese if desired.
5. Serve warm as a wholesome, filling meal.

This savory oatmeal is a comforting and nutritious low-sodium dish that is perfect for a relaxed Sunday.

It’s quick, inexpensive, and can be adapted with any vegetables you have on hand.

Cauliflower Fried Rice

This low-sodium cauliflower fried rice is a healthy, affordable twist on a classic favorite.

Using cauliflower instead of rice reduces calories and carbs, while a medley of vegetables and eggs adds flavor and protein.

It’s perfect for a Sunday meal that’s quick, satisfying, and gentle on the wallet.

Ingredients:

• 1 medium head of cauliflower, grated or processed into rice-sized pieces
• 2 eggs, lightly beaten
• 1 cup frozen peas and carrots, thawed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• ½ tsp black pepper
• 1 tsp low-sodium soy sauce or tamari (optional)
• 2 green onions, chopped, for garnish

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat. Sauté onion and garlic until fragrant, about 3–4 minutes.
2. Add the peas and carrots and cook for another 3 minutes.
3. Push vegetables to one side of the pan and pour in the beaten eggs. Stir gently until cooked, then mix with the vegetables.
4. Add the cauliflower “rice” and black pepper, stirring to combine. Cook for 5–7 minutes until the cauliflower is tender but not mushy.
5. Drizzle with low-sodium soy sauce if using and toss well. Garnish with chopped green onions before serving.

This cauliflower fried rice is a flavorful, low-sodium alternative to traditional fried rice.

It’s quick, budget-friendly, and full of wholesome vegetables, making it a perfect Sunday meal for the family.

Tomato and White Bean Stew

This hearty tomato and white bean stew is rich in protein and fiber, naturally low in sodium, and extremely affordable.

With simple pantry staples and fresh herbs, it’s a cozy dish perfect for Sunday evenings.

Ingredients:

• 1 can (15 oz) no-salt-added white beans, drained and rinsed
• 1 can (14 oz) no-salt-added diced tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 2 cups low-sodium vegetable broth or water
• 1 tsp dried thyme
• ½ tsp black pepper
• 1 tbsp olive oil
• Fresh parsley, chopped, for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté onion and garlic until fragrant and translucent, about 5 minutes.
2. Add carrots and celery, cooking for another 5 minutes.
3. Stir in beans, diced tomatoes, vegetable broth, thyme, and black pepper. Bring to a boil.
4. Reduce heat to low and simmer, covered, for 25–30 minutes until vegetables are tender and flavors meld.
5. Taste and adjust seasoning with herbs or a splash of lemon juice for brightness. Serve hot, garnished with parsley.

This tomato and white bean stew is hearty, comforting, and low in sodium.

It’s an easy, budget-friendly way to enjoy a filling, nutritious meal on a Sunday.

Zucchini and Corn Fritters

Crispy on the outside, tender on the inside, these zucchini and corn fritters are an affordable, low-sodium Sunday brunch or dinner option.

Made with fresh vegetables and simple pantry staples, they’re quick to prepare and packed with flavor.

Ingredients:

• 2 medium zucchinis, grated and drained
• 1 cup corn kernels (fresh, frozen, or canned, drained)
• ½ cup whole wheat flour
• 1 egg, lightly beaten
• 1 small onion, finely chopped
• ½ tsp black pepper
• 1 tsp garlic powder
• 2 tbsp olive oil
• Fresh herbs (parsley or chives) for garnish

Instructions:

1. In a large bowl, combine grated zucchini, corn, onion, flour, egg, black pepper, and garlic powder. Mix well.
2. Heat olive oil in a skillet over medium heat. Scoop spoonfuls of the mixture and flatten gently to form fritters.
3. Cook fritters for 3–4 minutes on each side until golden brown and cooked through.
4. Remove from skillet and drain on paper towels if needed.
5. Garnish with fresh herbs and serve warm.

These zucchini and corn fritters are light, crispy, and full of natural flavor.

They’re a low-sodium, budget-friendly dish perfect for a relaxed Sunday meal, and leftovers reheat beautifully.

Chickpea and Spinach Stew

This chickpea and spinach stew is a nutritious, low-sodium, and budget-friendly Sunday meal.

Packed with plant-based protein and iron-rich greens, it’s hearty, flavorful, and perfect served with whole grains or bread.

Ingredients:

• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 4 cups fresh spinach, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 can (14 oz) no-salt-added diced tomatoes
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp black pepper
• 1 tbsp olive oil
• 1 cup low-sodium vegetable broth or water
• Lemon wedges, for serving

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until soft and fragrant, about 5 minutes.
2. Stir in cumin, smoked paprika, and black pepper. Cook for 1 minute to release the aromas.
3. Add chickpeas, diced tomatoes, and vegetable broth. Bring to a gentle simmer and cook for 10 minutes to allow flavors to meld.
4. Add chopped spinach and cook for another 3–4 minutes until wilted.
5. Serve hot with a squeeze of fresh lemon juice over the top.

This stew is simple, filling, and naturally low in sodium.

It’s an affordable Sunday meal that is both wholesome and satisfying, perfect for leftovers.

Roasted Veggie and Quinoa Bowl

A colorful roasted veggie and quinoa bowl is a healthy, low-sodium, and budget-conscious Sunday dinner.

Roasted vegetables bring natural sweetness, while quinoa provides protein and fiber, making it a complete meal.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 carrot, sliced
• 1 small onion, chopped
• 2 tbsp olive oil
• ½ tsp black pepper
• 1 tsp dried oregano
• 1 tsp paprika
• 2 tbsp lemon juice
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss bell pepper, zucchini, carrot, and onion with olive oil, black pepper, oregano, and paprika. Spread on a baking sheet and roast for 20–25 minutes until tender.
2. Meanwhile, cook quinoa in water according to package instructions. Fluff with a fork when done.
3. Combine roasted vegetables and quinoa in a large bowl. Drizzle with lemon juice and toss gently.
4. Garnish with fresh parsley before serving.

This roasted veggie and quinoa bowl is colorful, flavorful, and low in sodium.

It’s an easy, budget-friendly meal that’s perfect for a relaxed Sunday lunch or dinner.

Creamy Butternut Squash Pasta

This creamy butternut squash pasta is a comforting, low-sodium Sunday dinner that’s both affordable and easy to make.

The natural sweetness of roasted squash creates a velvety sauce without the need for added salt.

Ingredients:

• 8 oz whole wheat pasta
• 2 cups peeled and diced butternut squash
• 1 small onion, chopped
• 2 cloves garlic, minced
• ½ cup low-fat milk or unsweetened plant-based milk
• 1 tbsp olive oil
• ½ tsp black pepper
• ½ tsp nutmeg
• Fresh sage or parsley, chopped, for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss butternut squash with olive oil and black pepper, and roast for 20–25 minutes until tender.
2. Cook pasta according to package directions. Drain and set aside.
3. In a skillet, sauté onion and garlic until soft, about 5 minutes. Add roasted squash and milk, then blend with an immersion blender or regular blender until smooth.
4. Return sauce to skillet, season with nutmeg and black pepper, and add cooked pasta. Toss to coat evenly.
5. Serve hot, garnished with fresh sage or parsley.

This creamy butternut squash pasta is velvety, comforting, and naturally low in sodium.

It’s a simple, budget-friendly dish perfect for a cozy Sunday dinner.

Black Bean and Sweet Potato Tacos

These black bean and sweet potato tacos are a delicious, low-sodium, and budget-friendly Sunday meal.

Roasted sweet potatoes and seasoned black beans provide natural flavor and hearty texture, making them perfect for a satisfying plant-based dinner.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp black pepper
• 1 tbsp olive oil
• 8 small corn tortillas
• 1 cup shredded lettuce
• ½ cup diced tomatoes
• ¼ cup chopped fresh cilantro
• Lime wedges, for serving

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, cumin, paprika, and black pepper. Spread on a baking sheet and roast for 20–25 minutes until tender.
2. While sweet potatoes roast, heat black beans in a small saucepan over medium heat until warmed through.
3. Warm tortillas in a dry skillet or oven.
4. Assemble tacos by layering roasted sweet potatoes, black beans, lettuce, tomatoes, and cilantro on each tortilla.
5. Serve with lime wedges for added brightness.

These tacos are vibrant, flavorful, and naturally low in sodium.

They’re affordable, easy to prepare, and perfect for a relaxed Sunday dinner or lunch.

Lentil and Vegetable Shepherd’s Pie

This lentil and vegetable shepherd’s pie is a hearty, low-sodium Sunday dinner that is budget-friendly and satisfying.

A savory lentil-vegetable filling topped with creamy mashed potatoes makes it comforting without extra salt.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 2 cups water
• 2 medium carrots, diced
• 1 small onion, chopped
• 1 cup peas (fresh or frozen)
• 2 cloves garlic, minced
• 3 cups mashed potatoes (prepared with milk and olive oil, no salt added)
• 1 tbsp olive oil
• ½ tsp black pepper
• 1 tsp dried thyme
• ½ tsp paprika

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a saucepan, cook lentils in water until tender, about 20 minutes. Drain any excess water.
3. In a skillet, heat olive oil over medium heat. Sauté onion and garlic until soft, about 5 minutes. Add carrots, peas, cooked lentils, thyme, paprika, and black pepper. Stir to combine.
4. Transfer the lentil-vegetable mixture to a baking dish and spread mashed potatoes evenly on top.
5. Bake for 25–30 minutes until the top is slightly golden and the filling is heated through.

This shepherd’s pie is comforting, filling, and naturally low in sodium.

It’s an affordable Sunday meal that can easily feed a family and makes great leftovers.

Baked Tilapia with Lemon and Herbs

This baked tilapia is a simple, low-sodium, and affordable Sunday dinner.

Lightly seasoned with lemon, herbs, and black pepper, the fish is tender, flaky, and full of flavor without added salt.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 lemon, thinly sliced
• 1 tsp dried parsley
• 1 tsp dried thyme
• ½ tsp black pepper
• 2 cloves garlic, minced
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking dish with parchment paper.
2. Place tilapia fillets in the dish and drizzle with olive oil. Sprinkle with garlic, parsley, thyme, and black pepper.
3. Top each fillet with a slice or two of lemon.
4. Bake for 12–15 minutes, or until the fish flakes easily with a fork.
5. Garnish with fresh parsley before serving.

This baked tilapia is light, flavorful, and naturally low in sodium.

It’s an easy, affordable Sunday meal that pairs well with roasted vegetables or a side of quinoa.

Minestrone Vegetable Soup

This minestrone vegetable soup is a hearty, low-sodium, and budget-friendly Sunday meal.

Packed with vegetables, beans, and pasta, it’s a comforting dish that warms the soul without relying on added salt.

Ingredients:

• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 can (15 oz) no-salt-added kidney beans, drained and rinsed
• 1 can (14 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth or water
• ½ cup small pasta (such as ditalini)
• 1 tsp dried oregano
• ½ tsp black pepper
• 1 tbsp olive oil
• Fresh basil, chopped, for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté onion and garlic until fragrant, about 5 minutes.
2. Add carrots, celery, and zucchini, cooking for another 5 minutes.
3. Stir in beans, diced tomatoes, vegetable broth, oregano, and black pepper. Bring to a boil, then reduce heat to simmer for 15 minutes.
4. Add pasta and cook until tender, about 8–10 minutes.
5. Adjust seasoning as desired and garnish with fresh basil before serving.

This minestrone soup is wholesome, hearty, and naturally low in sodium. It’s a budget-friendly, comforting meal perfect for a relaxing Sunday.

Stuffed Cabbage Rolls

These stuffed cabbage rolls are a classic, low-sodium, and affordable Sunday dinner.

Filled with a mixture of rice, vegetables, and beans, they’re hearty, flavorful, and perfect for meal prep or family dinners.

Ingredients:

• 8 large cabbage leaves, blanched
• 1 cup cooked rice
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup diced tomatoes (fresh or canned, no salt)
• 1 tsp paprika
• ½ tsp black pepper
• 1 tbsp olive oil
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Sauté onion and garlic until soft. Stir in black beans, diced tomatoes, paprika, and black pepper. Cook for 5 minutes.
3. Mix the bean mixture with cooked rice in a bowl.
4. Place a portion of the filling in the center of each cabbage leaf and roll tightly, tucking in the sides.
5. Arrange rolls in a baking dish, cover with foil, and bake for 25–30 minutes until heated through.
6. Garnish with fresh parsley before serving.

These stuffed cabbage rolls are flavorful, filling, and naturally low in sodium.

They are an affordable, nutritious dish that works well for Sunday family dinners.

One-Pot Chickpea and Tomato Pasta

This one-pot chickpea and tomato pasta is an easy, low-sodium, and budget-friendly Sunday meal.

Cooked entirely in one pot, it’s rich in protein, fiber, and flavor, making cleanup a breeze.

Ingredients:

• 8 oz whole wheat pasta
• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 1 can (14 oz) no-salt-added diced tomatoes
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups water or low-sodium vegetable broth
• 1 tsp dried basil
• ½ tsp black pepper
• 1 tbsp olive oil
• Fresh parsley or basil, chopped, for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté onion and garlic until fragrant, about 5 minutes.
2. Add diced tomatoes, chickpeas, pasta, water or broth, basil, and black pepper. Stir to combine.
3. Bring to a boil, then reduce heat to simmer. Cover and cook for 12–15 minutes, stirring occasionally, until pasta is tender and liquid is mostly absorbed.
4. Taste and adjust seasoning if needed.
5. Serve hot, garnished with fresh parsley or basil.

This one-pot chickpea and tomato pasta is hearty, flavorful, and naturally low in sodium.

It’s an affordable, convenient, and satisfying Sunday meal that the whole family will enjoy.

Baked Ratatouille

Baked ratatouille is a colorful, low-sodium, and affordable Sunday dish.

Layers of zucchini, eggplant, bell peppers, and tomatoes roast together with aromatic herbs, creating a naturally flavorful and hearty vegetable meal.

Ingredients:

• 1 medium zucchini, sliced into rounds
• 1 medium eggplant, sliced into rounds
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 medium tomatoes, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried basil
• ½ tsp black pepper
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix olive oil, garlic, thyme, basil, and black pepper.
3. Arrange vegetables in an alternating pattern in a baking dish. Drizzle the herb mixture over the top.
4. Cover with foil and bake for 25–30 minutes. Remove foil and bake an additional 10 minutes until vegetables are tender and slightly golden.
5. Garnish with fresh parsley before serving.

This baked ratatouille is naturally low in sodium, visually stunning, and full of flavor.

It’s an affordable Sunday meal that’s healthy, satisfying, and perfect as a side or main dish.

Vegetable and Bean Chili

This hearty vegetable and bean chili is a comforting, low-sodium, and budget-friendly Sunday meal.

Packed with beans, vegetables, and spices, it’s rich in fiber and protein without relying on added salt.

Ingredients:

• 1 can (15 oz) no-salt-added kidney beans, drained and rinsed
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 can (14 oz) no-salt-added diced tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 tsp chili powder
• 1 tsp cumin
• ½ tsp black pepper
• 1 tbsp olive oil
• 1 cup water or low-sodium vegetable broth
• Fresh cilantro, chopped, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until soft, about 5 minutes.
2. Add bell pepper, chili powder, cumin, and black pepper. Cook for another 2 minutes.
3. Stir in kidney beans, black beans, diced tomatoes, and water or broth. Bring to a boil, then reduce heat and simmer for 20–25 minutes.
4. Adjust seasoning with additional spices if desired. Serve hot, garnished with fresh cilantro.

This vegetable and bean chili is hearty, flavorful, and naturally low in sodium.

It’s a budget-friendly, family-friendly meal that’s perfect for a cozy Sunday dinner.

Quinoa and Roasted Vegetable Salad

This quinoa and roasted vegetable salad is a fresh, low-sodium, and affordable Sunday meal.

Roasted seasonal vegetables and protein-rich quinoa make it a healthy and filling dish that can be served warm or cold.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 medium zucchini, diced
• 1 red bell pepper, diced
• 1 carrot, sliced
• 2 tbsp olive oil
• ½ tsp black pepper
• 1 tsp dried oregano
• 2 tbsp lemon juice
• 2 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 400°F (200°C). Toss zucchini, bell pepper, and carrot with 1 tbsp olive oil, black pepper, and oregano. Roast for 20–25 minutes until tender.
2. Meanwhile, cook quinoa in water according to package instructions. Fluff with a fork when done.
3. In a large bowl, combine cooked quinoa and roasted vegetables. Drizzle with remaining olive oil and lemon juice, tossing gently.
4. Garnish with fresh parsley before serving.

This quinoa and roasted vegetable salad is wholesome, naturally low in sodium, and budget-friendly.

It’s perfect for a light Sunday lunch or a side dish for dinner.

Sweet Potato and Black Bean Casserole

This sweet potato and black bean casserole is a hearty, low-sodium, and affordable Sunday dish.

The natural sweetness of roasted sweet potatoes pairs beautifully with protein-rich black beans, creating a comforting, satisfying meal.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup corn kernels (fresh, frozen, or canned, drained)
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp black pepper
• 2 tbsp olive oil
• ½ cup shredded low-sodium cheese (optional)
• Fresh cilantro, chopped, for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with 1 tbsp olive oil, cumin, smoked paprika, and black pepper. Spread on a baking sheet and roast for 20–25 minutes until tender.
2. In a skillet, heat remaining olive oil. Sauté onion and garlic until soft. Add black beans and corn, cooking for 3–4 minutes.
3. In a baking dish, layer roasted sweet potatoes and the bean-vegetable mixture. Top with shredded cheese if using.
4. Bake for 10–15 minutes until heated through and cheese is melted.
5. Garnish with fresh cilantro before serving.

This casserole is warm, flavorful, and naturally low in sodium.

It’s a budget-friendly Sunday meal that’s easy to make and perfect for leftovers.

Spinach and Mushroom Frittata

This spinach and mushroom frittata is a light, low-sodium, and affordable Sunday brunch or dinner option.

Eggs provide protein, while fresh vegetables add flavor and nutrients without added salt.

Ingredients:

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 1 tbsp olive oil
• ½ tsp black pepper
• ¼ cup grated Parmesan cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In an oven-safe skillet, heat olive oil over medium heat. Sauté onion and mushrooms until softened, about 5 minutes. Add spinach and cook until wilted.
3. In a bowl, beat eggs and black pepper. Pour eggs over the vegetables in the skillet. Stir gently to combine.
4. Cook over medium heat for 3–4 minutes until the edges begin to set. Sprinkle with Parmesan cheese if using.
5. Transfer the skillet to the oven and bake for 10–12 minutes until the frittata is fully set and lightly golden.
6. Slice and serve warm.

This spinach and mushroom frittata is simple, nutritious, and naturally low in sodium.

It’s an affordable, protein-packed dish that works well for brunch or a light Sunday dinner.

Roasted Carrot and Lentil Salad

This roasted carrot and lentil salad is a healthy, low-sodium, and budget-friendly Sunday meal.

Sweet roasted carrots and protein-rich lentils combine with fresh herbs for a flavorful, filling dish.

Ingredients:

• 3 large carrots, peeled and sliced
• 1 cup cooked green or brown lentils
• 1 tbsp olive oil
• ½ tsp black pepper
• 1 tsp cumin
• 2 tbsp lemon juice
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped fresh cilantro

Instructions:

1. Preheat oven to 400°F (200°C). Toss carrots with olive oil, black pepper, and cumin. Roast for 20–25 minutes until tender and slightly caramelized.
2. In a large bowl, combine roasted carrots with cooked lentils.
3. Drizzle with lemon juice and toss gently.
4. Garnish with chopped parsley and cilantro before serving.

This roasted carrot and lentil salad is flavorful, filling, and naturally low in sodium.

It’s a budget-friendly Sunday meal that’s easy to prepare and perfect as a side or main dish.