Low Sodium Italian Salad with Homemade Italian Dressing
Elevate your salad game with this vibrant and heart-healthy Low Sodium Italian Salad with Homemade Italian Dressing. Crisp romaine lettuce, juicy cherry tomatoes, refreshing cucumber, zesty red onion, and sweet red bell pepper come together in a colorful medley, complemented by the subtle saltiness of unsalted black olives and the aromatic touch of fresh basil. The star of the dish is the homemade Italian dressing—a simple yet flavorful blend of extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, and herbs like oregano and basil, delivering all the bold flavors you love without the added sodium. Ready in just 20 minutes, this salad is perfect as a light side dish or a refreshing standalone meal. Toss it together for a guilt-free, delicious way to enjoy Mediterranean-inspired cuisine!
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Recipe Information
Ingredients
- 1 head Romaine lettuce
- 1 cup Cherry tomatoes
- 1 small Cucumber
- 0.5 medium Red onion
- 1 small Red bell pepper
- 0.5 cup Black olives, unsalted
- 0.5 cup Fresh basil leaves
- 0.25 cup Extra virgin olive oil
- 2 tablespoons Red wine vinegar
- 1 clove Minced garlic
- 1 teaspoon Dijon mustard
- 1 teaspoon Dried oregano
- 0.5 teaspoon Dried basil
- 0.25 teaspoon Freshly ground black pepper
Instructions
Wash and dry the romaine lettuce, then chop it into bite-sized pieces. Place into a large salad bowl.
Halve the cherry tomatoes and add them to the salad bowl.
Peel the cucumber and slice it into thin rounds. Add to the bowl.
Peel and thinly slice the red onion, adding it to the mix.
Remove the core and seeds from the red bell pepper, cut it into thin strips, and add to the bowl.
Slice the unsalted black olives and add to the salad.
Tear the fresh basil leaves into small pieces and scatter over the salad mixture.
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, minced garlic, Dijon mustard, dried oregano, dried basil, and freshly ground black pepper to make the dressing.
Pour the dressing over the salad. Toss gently to combine all ingredients well.
Taste and adjust the seasoning if necessary, keeping the sodium level low by using fresh herbs and spices rather than adding salt.
Serve immediately or refrigerate for up to 1 hour to let the flavors meld before serving.
Nutrition Facts
Calories |
856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.8 g | 96% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 400 mg | 17% | |
| Total Carbohydrate | 48.7 g | 18% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 16.6 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 383 mg | 29% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2130 mg | 45% | |
*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.
