Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Kale, tomato & butter bean salad

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • 1 tablespoon olive oil
  • 1 red onion, finely sliced
  • 2 garlic cloves, crushed
  • 600g cans no-added-salt butter beans, drained and rinsed
  • 8 button mushrooms, finely sliced
  • 6 ripe tomatoes, roughly chopped
  • ½ cup water
  • 1 teaspoon lemon rind
  • 2 cups kale leaves, roughly chopped
  • 2 tablespoon Parmesan cheese, grated, to serve


Recipe from © National Heart Foundation of Australia 2018, reproduced with permission.


  1. Heat oil in a large frying pan over medium-high heat. Add red onion and garlic and cook, stirring for 5 minutes or until softened.
  2. Add mushrooms, butter beans, tomatoes, water and lemon rind and cook, stirring occasionally, for 15 minutes or until mushrooms have softened and mixture slightly thickens.
  3. Stir in kale and cook until leaves start to wilt.
  4. Sprinkle parmesan cheese over butter beans before serving.


Serves: 4