Low Sodium Mediterranean Grain Salad
Bright, fresh, and bursting with flavor, this Low Sodium Mediterranean Grain Salad is a wholesome twist on a classic favorite. Packed with nutrient-rich quinoa, crunchy cucumbers, sweet cherry tomatoes, and vibrant red bell peppers, each bite is a refreshing and satisfying experience. Low-sodium kalamata olives and optional feta cheese add a savory Mediterranean flair, while fresh parsley and mint deliver an aromatic herbaceous punch. Tossed in a zesty homemade dressing of lemon juice, garlic, and extra virgin olive oil, this heart-healthy, low-salt recipe is perfect for lunch, dinner, or a crowd-pleasing side. With just 35 minutes from prep to plate, it’s an easy and delicious way to embrace nutritious, low-sodium cooking without sacrificing flavor. Serve chilled or at room temperature for the ultimate Mediterranean delight!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 small red onion
- 0.5 cup kalamata olives (low sodium)
- 0.5 cup feta cheese (optional, low sodium)
- 0.5 cup fresh parsley
- 0.25 cup fresh mint leaves
- 3 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 1 clove garlic
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa under cold water using a fine-mesh sieve.
In a medium saucepan, bring 2 cups of water to a boil, add the quinoa, reduce the heat to a simmer, cover, and cook for about 15 minutes or until the water is absorbed and the quinoa is fluffy.
While the quinoa is cooking, halve the cherry tomatoes, dice the cucumber, red bell pepper, and finely chop the red onion.
Pit and slice the kalamata olives and crumble the feta cheese (if using).
Chop the parsley and mint leaves.
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, and black pepper to make the dressing.
Once the quinoa has cooked, transfer it to a large salad bowl and let it cool for about 5 minutes.
Add the cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, parsley, and mint to the cooled quinoa.
Pour the dressing over the salad and gently toss everything together until well mixed.
Taste and adjust seasoning if necessary, keeping in mind the low sodium requirement.
Serve chilled or at room temperature.
Nutrition Facts
Calories |
1588 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.3 g | 125% | |
| Saturated Fat | 26.6 g | 133% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 2079 mg | 90% | |
| Total Carbohydrate | 142.8 g | 52% | |
| Dietary Fiber | 16.4 g | 59% | |
| Total Sugars | 20.5 g | ||
| Protein | 50.4 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1034 mg | 80% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 1978 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.
