Low Sodium Classic Chopped Salad
Bright, fresh, and bursting with wholesome flavors, this Low Sodium Classic Chopped Salad is the ultimate healthy choice for lunch, dinner, or as a vibrant side dish. Brimming with a colorful medley of crisp romaine lettuce, juicy cherry tomatoes, crunchy carrots, creamy avocado, and nutty unsalted sunflower seeds, it’s a satisfying blend of textures and nutrients. The simple yet zesty dressing, made with fresh lemon juice and extra-virgin olive oil, keeps the sodium in check while enhancing the natural flavors of the ingredients. Ready in just 20 minutes with no cooking required, this heart-friendly salad is perfect for anyone seeking a low sodium, nutrient-packed meal that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 2 hearts Romaine lettuce
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 1 medium Avocado
- 1 large Carrot
- 0.25 cup Unsalted sunflower seeds
- 2 tablespoons Fresh lemon juice
- 3 tablespoons Extra-virgin olive oil
- 0.25 teaspoon Ground black pepper
Instructions
1. Wash and thoroughly dry the romaine lettuce hearts, then chop them into bite-sized pieces and place them in a large salad bowl.
2. Halve the cherry tomatoes and add them to the bowl with the romaine lettuce.
3. Peel the cucumber if desired, slice it into thin rounds, and add to the salad bowl.
4. Deseed and dice the red bell pepper, then add the pieces to the salad bowl.
5. Thinly slice the red onion and add to the salad mixture.
6. Peel and remove the seed from the avocado, then dice it into small cubes and fold gently into the salad.
7. Peel and grate the carrot using a box grater or cut it into matchsticks, then add it to the bowl.
8. Add the unsalted sunflower seeds to the mixture for a bit of crunch.
9. In a small bowl or jar, whisk together the fresh lemon juice, extra-virgin olive oil, and ground black pepper.
10. Drizzle the dressing over the chopped salad and toss gently until all ingredients are evenly coated.
11. Serve the salad immediately as a fresh and healthy meal option or side dish.
Nutrition Facts
Calories |
1094 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.7 g | 102% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 410 mg | 18% | |
| Total Carbohydrate | 88.5 g | 32% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 28.3 g | ||
| Protein | 30.4 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 568 mg | 44% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 4482 mg | 95% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
