Low Sodium Mediterranean Garden Salad with Olive Oil
Indulge in the vibrant flavors of the Low Sodium Mediterranean Garden Salad with Olive Oil, a healthy and refreshing dish bursting with fresh, wholesome ingredients. Perfectly balanced and packed with Mediterranean goodness, this salad features crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, and red bell pepper, complemented by the rich brininess of Kalamata olives and creamy crumbled feta cheese. Fresh parsley adds a touch of aromatic brightness, while the homemade dressing—crafted from extra virgin olive oil, red wine vinegar, lemon juice, garlic, oregano, and a hint of cracked black pepper—ties everything together in a heart-healthy and low sodium delight. Ready in just 20 minutes, this salad is ideal as a light lunch, a nutritious side, or a centerpiece for entertaining. Savor the satisfying crunch and tangy Mediterranean flavors in every bite!
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Recipe Information
Ingredients
- 4 cups Romaine lettuce, washed and chopped
- 1 medium Cucumber, sliced
- 1.5 cups Cherry tomatoes, halved
- 1 medium Red bell pepper, chopped
- 0.5 medium Red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted and halved
- 0.5 cup Feta cheese, crumbled
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Extra virgin olive oil
- 2 tablespoons Red wine vinegar
- 1 tablespoon Lemon juice
- 2 cloves Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoon Black pepper, freshly ground
Instructions
Start by preparing all the fresh ingredients: wash and chop the romaine lettuce into bite-sized pieces, slice the cucumber into thin rounds, halve the cherry tomatoes, and chop the red bell pepper. Place them in a large serving bowl.
Add the thinly sliced red onion and kalamata olives to the bowl.
Sprinkle the crumbled feta cheese and chopped fresh parsley over the salad.
In a small mixing bowl, prepare the dressing by combining extra virgin olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, and freshly ground black pepper. Whisk together until thoroughly combined.
Pour the dressing over the salad ingredients in the large bowl. Toss everything gently to ensure the salad is evenly coated with the dressing.
Allow the salad to sit for about 5 minutes to let the flavors meld together.
Serve the salad immediately or refrigerate it for later. Enjoy your flavorful and refreshing Low Sodium Mediterranean Garden Salad!
Nutrition Facts
Calories |
1294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.7 g | 143% | |
| Saturated Fat | 29.1 g | 146% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 2910 mg | 127% | |
| Total Carbohydrate | 57.9 g | 21% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 23.3 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 924 mg | 71% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2295 mg | 49% | |
*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.
