Low Sodium Mediterranean Eggplant Salad
Bursting with vibrant flavors and wholesome ingredients, this Low Sodium Mediterranean Eggplant Salad is a nutritious and heart-healthy twist on a classic Mediterranean favorite. Tender, roasted eggplant is the star of this dish, paired with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and aromatic herbs like parsley and mint. A zesty dressing made with fresh lemon juice, red wine vinegar, and garlic ties it all together. Light on sodium but never on taste, this salad is perfect for those seeking a flavorful, health-conscious side or main dish. Optional low-sodium feta adds a creamy, savory touch for those who want it. Serve it chilled or at room temperature for a refreshing and satisfying meal!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium eggplants
- 3 tablespoons extra virgin olive oil
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 red onion
- 1 red bell pepper
- 0.25 cup fresh parsley
- 2 tablespoons fresh mint leaves
- 1 lemon
- 1 tablespoon red wine vinegar
- 0.5 teaspoon black pepper
- 2 cloves garlic
- 0.5 cup feta cheese (optional, low sodium)
Instructions
Preheat your oven to 400°F (200°C).
Cut the eggplants into 1-inch cubes and place them on a baking sheet lined with parchment paper.
Drizzle 2 tablespoons of olive oil over the eggplant cubes and toss to coat evenly.
Roast the eggplant in the oven for 25 minutes, stirring halfway through, until golden and tender.
Meanwhile, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the red bell pepper. Place all the vegetables in a large mixing bowl.
Finely chop the parsley and mint, and add them to the bowl with the vegetables.
In a small bowl, prepare the dressing: Zest and juice the lemon, then add 1 tablespoon of olive oil, red wine vinegar, black pepper, and minced garlic.
Whisk the dressing ingredients together until well combined.
Once the eggplant is roasted, allow it to cool slightly before adding it to the vegetable mixture.
Pour the dressing over the salad, and toss gently to combine all ingredients.
If using, crumble the feta cheese over the salad before serving.
Serve the salad at room temperature or chilled. Enjoy your low-sodium Mediterranean eggplant salad!
Nutrition Facts
Calories |
992 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.2 g | 90% | |
| Saturated Fat | 24.4 g | 122% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 645 mg | 28% | |
| Total Carbohydrate | 76.7 g | 28% | |
| Dietary Fiber | 27.7 g | 99% | |
| Total Sugars | 36.5 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 802 mg | 62% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 2749 mg | 58% | |
*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.
