Low Sodium Fresh Tomato and Onion Salad
Elevate your summer salad game with this vibrant and healthy Low Sodium Fresh Tomato and Onion Salad, a refreshing dish perfect for any meal or gathering. Bursting with the natural sweetness of ripe tomatoes and the mild tang of crisp red onions, this recipe skips the salt but delivers bold flavor thanks to fresh parsley, aromatic basil, and a zesty combination of lemon juice and extra virgin olive oil. Finished with a touch of black pepper and minced garlic, this no-cook salad requires just 15 minutes of prep time and captures the essence of garden-fresh goodness. Whether served as a light appetizer, a wholesome side dish, or paired with crusty bread, this heart-healthy and easy recipe is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 4 large ripe tomatoes
- 1 medium red onion
- 0.5 cup fresh parsley leaves
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 0.25 teaspoon freshly ground black pepper
- 1 garlic clove
- 0.25 cup fresh basil leaves
Instructions
Start by washing the tomatoes thoroughly under cold water. Pat them dry with a clean towel.
Cut the tomatoes into 1/2-inch thick slices and place them in a large salad bowl.
Peel the red onion, then cut it in half. Proceed by slicing each half thinly to produce half-moon shapes and add them to the bowl with the tomatoes.
Rinse the parsley under cold water, shake off excess, and pat dry. Roughly chop the parsley leaves and add them to the salad mixture.
Peel the garlic clove and mince it finely, adding it to the salad bowl.
Stack the basil leaves, roll them tightly, and slice them into thin ribbons. Add the basil to the salad.
In a small bowl, combine the extra virgin olive oil and fresh lemon juice, whisking them together until fully emulsified.
Pour the dressing over the tomato and onion mixture.
Season the salad with freshly ground black pepper, starting with 1/4 teaspoon, then adjust to taste.
Gently toss the salad with clean hands or salad tongs to ensure even distribution of dressing and seasoning.
Allow the salad to sit for at least 5 minutes at room temperature to let the flavors meld together before serving.
Nutrition Facts
Calories |
458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 83 mg | 4% | |
| Total Carbohydrate | 46.6 g | 17% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 25.4 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 281 mg | 22% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2672 mg | 57% | |
*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.
