Low Sodium Mediterranean Feta Cheese Salad
Bright, fresh, and full of flavor, this Low Sodium Mediterranean Feta Cheese Salad is a wholesome twist on a classic favorite. Packed with vibrant ingredients like juicy cherry tomatoes, crunchy cucumbers, and tangy kalamata olives, this recipe delivers the Mediterranean essence you love with a lower sodium touch. The star of the dish, crumbled low sodium feta cheese, adds a creamy, savory note, perfectly balanced with a zesty lemon-olive oil dressing infused with oregano and a hint of black pepper. Ready in just 15 minutes with no cooking required, this heart-healthy salad is an easy, nutrient-rich option for a light meal or a refreshing side dish to pair with grilled fish, chicken, or your favorite entree. Ideal for anyone seeking a reduced-sodium, Mediterranean-style diet, this salad is as nutritious as it is delicious!
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Recipe Information
Ingredients
- 2 cups cherry tomatoes, halved
- 1 large cucumber, chopped
- 1 medium red bell pepper, diced
- 0.5 medium red onion, thinly sliced
- 0.5 cup kalamata olives, pitted and halved (low sodium if possible)
- 0.75 cup low sodium feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice, freshly squeezed
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
Instructions
Start by preparing the vegetables. Halve the cherry tomatoes and place them in a large mixing bowl.
Chop the large cucumber into bite-sized pieces and add to the bowl with the tomatoes.
Dice the red bell pepper and thinly slice the red onion. Add these to the bowl along with the halved kalamata olives.
Crumble the low sodium feta cheese over the mixed vegetables.
Sprinkle the chopped fresh parsley over the salad to add a fresh, herbaceous flavor.
In a separate small bowl, whisk together the extra virgin olive oil and freshly squeezed lemon juice.
Add the dried oregano and ground black pepper to the dressing, and whisk until well combined.
Pour the lemon olive oil dressing over the salad and gently toss all the ingredients together until evenly coated.
Transfer the salad to a serving platter or individual bowls.
Serve the Low Sodium Mediterranean Feta Cheese Salad immediately. Enjoy as a light meal or as a side dish to complement your main course.
Nutrition Facts
Calories |
1151 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.0 g | 123% | |
| Saturated Fat | 32.7 g | 164% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 90 mg | 30% | |
| Sodium | 748 mg | 33% | |
| Total Carbohydrate | 60.5 g | 22% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 29.6 g | ||
| Protein | 34.2 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1194 mg | 92% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2449 mg | 52% | |
*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.
