Low Sodium Fresh Mediterranean Salata
Discover the vibrant flavors of the Mediterranean with this Low Sodium Fresh Mediterranean Salata, a refreshing and healthy twist on a classic salad. Packed with crisp vegetables like English cucumber, cherry tomatoes, and red bell pepper, this recipe comes alive with the bold addition of Kalamata olives, unsalted feta cheese, and a medley of fresh herbs like mint and parsley. The tangy, homemade dressing combines extra virgin olive oil, zesty lemon juice, and fragrant oregano to create a perfectly balanced dish without relying on excess salt. Ready in just 20 minutes, this nutritious salata is ideal as a light side dish or a standalone meal, offering a heart-healthy option that’s brimming with Mediterranean sunshine. Whether served fresh or chilled, every bite is a celebration of wholesome, natural ingredients.
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Recipe Information
Ingredients
- 1 large English cucumber
- 2 cups Cherry tomatoes
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 0.5 cup Kalamata olives (pitted, low sodium if available)
- 0.5 cup Feta cheese (unsalted, crumbled)
- 0.25 cup Fresh mint leaves
- 0.25 cup Fresh parsley leaves
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Lemon zest
- 0.5 teaspoon Freshly ground black pepper
- 1 teaspoon Dried oregano
Instructions
Wash all the fresh produce thoroughly.
Peel the cucumber if desired, and dice it into small cubes.
Halve the cherry tomatoes.
Remove the seeds from the red bell pepper and finely chop it.
Thinly slice the red onion.
Roughly chop the mint and parsley leaves.
In a large mixing bowl, combine the cucumber, cherry tomatoes, red bell pepper, red onion, and olives.
Add the crumbled feta cheese into the mixture.
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, black pepper, and dried oregano to make the dressing.
Pour the dressing over the salad ingredients and toss gently to combine all flavors.
Garnish the salad with fresh mint and parsley leaves.
Taste and adjust seasoning, adding more lemon juice or herbs, if desired.
Serve immediately as a fresh side dish or refrigerate for up to an hour to allow the flavors to meld further.
Nutrition Facts
Calories |
1066 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.6 g | 110% | |
| Saturated Fat | 26.6 g | 133% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 596 mg | 26% | |
| Total Carbohydrate | 63.3 g | 23% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 28.9 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 1080 mg | 83% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 2457 mg | 52% | |
*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.
