Low Sodium Israeli Salad
Transform your mealtime into a vibrant, nourishing experience with this Low Sodium Israeli Salad—a guilt-free twist on the classic Middle Eastern dish, packed with fresh veggies and bold flavors. Featuring crisp cucumbers, ripe tomatoes, crunchy red bell pepper, and aromatic red onion, this salad is elevated with a medley of fresh parsley and mint. A zesty homemade dressing of lemon juice, extra virgin olive oil, ground cumin, and black pepper ties it all together, delivering maximum flavor with minimal sodium. Ready in just 20 minutes and loaded with nutrients, this refreshing salad is perfect for a heart-healthy lunch, a light dinner side, or a colorful addition to your next gathering. Enjoy a low-sodium, flavor-filled journey that’s as wholesome as it is satisfying!
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Recipe Information
Ingredients
- 2 medium cucumber
- 3 medium tomatoes
- 1 medium red bell pepper
- 1 small red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup lemon juice
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon ground cumin
Instructions
Start by thoroughly washing the cucumbers, tomatoes, red bell pepper, parsley, and mint under cold running water.
Dice the cucumbers into small cubes, leaving the skin on for added texture and nutrients.
Core and chop the tomatoes into similarly-sized small cubes.
Remove the seeds and stem from the red bell pepper and dice it finely.
Peel and finely dice the red onion.
Chop the fresh parsley and mint leaves finely. Set aside for later.
In a large mixing bowl, combine the diced cucumbers, tomatoes, red bell pepper, and red onion.
Add the chopped parsley and mint to the bowl.
In a small bowl or measuring cup, whisk together the lemon juice, extra virgin olive oil, ground black pepper, and ground cumin until well combined.
Pour the dressing over the vegetable mixture and toss well to ensure everything is coated evenly.
Taste the salad and adjust the seasoning by adding more lemon juice or black pepper if needed.
Let the salad sit for about 10 minutes to allow the flavors to meld together before serving.
Serve the Israeli Salad at room temperature or slightly chilled for a refreshing taste.
Nutrition Facts
Calories |
608 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 52 mg | 2% | |
| Total Carbohydrate | 54.2 g | 20% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 27.1 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 206 mg | 16% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2201 mg | 47% | |
*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.
