Low Sodium Mediterranean Artichoke Salad
Discover the vibrant flavors of the Mediterranean with this Low Sodium Mediterranean Artichoke Salad, a heart-healthy twist on a classic favorite. Packed with fresh, nutrient-rich ingredients like succulent artichoke hearts, crisp cucumbers, juicy cherry tomatoes, and tender red bell peppers, this salad delivers a medley of textures and tastes in every bite. Low-sodium black olives and crumbled feta provide the quintessential Mediterranean flair, while a zesty dressing of extra virgin olive oil, lemon juice, and garlic ties it all together. Fresh parsley and basil add a fragrant and colorful garnish, making this dish as visually appealing as it is delicious. Perfect as a light lunch, a side dish, or a refreshing appetizer, this no-cook recipe comes together in just 20 minutes, making it ideal for both busy days and elegant gatherings. Plus, it's easy to customize for a low-sodium diet—your taste buds and your heart will thank you!
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Recipe Information
Ingredients
- 14 oz artichoke hearts, canned or jarred, unsalted
- 1 cup cherry tomatoes, halved
- 1 large cucumber, diced
- 0.25 cup red onion, thinly sliced
- 0.5 cup black olives, low-sodium, sliced
- 1 medium red bell pepper, diced
- 0.5 cup feta cheese, low-sodium, crumbled
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic, minced
- 0.5 teaspoon black pepper, freshly cracked
Instructions
Drain and rinse the artichoke hearts thoroughly under cold water to remove excess sodium. Then, cut them into bite-sized pieces.
In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, thinly sliced red onion, sliced olives, and diced red bell pepper.
Add the chopped artichoke hearts to the vegetable mixture.
Sprinkle the low-sodium feta cheese over the vegetables.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, and freshly cracked black pepper to make the dressing.
Pour the dressing over the salad and gently toss until the salad is well-coated with the dressing.
Garnish with fresh parsley and basil for extra flavor and a pop of color.
Serve immediately or chill in the refrigerator for about 30 minutes before serving for enhanced flavor.
Nutrition Facts
Calories |
1120 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.4 g | 113% | |
| Saturated Fat | 26.4 g | 132% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 86 mg | 28% | |
| Sodium | 977 mg | 42% | |
| Total Carbohydrate | 69.0 g | 25% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 24.5 g | ||
| Protein | 33.8 g | 68% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 961 mg | 74% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1988 mg | 42% | |
*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.
