Low Sodium Mediterranean Quinoa Salad
Bright, healthy, and bursting with flavor, this Low Sodium Mediterranean Quinoa Salad is the perfect guilt-free addition to your meal rotation. Packed with protein-rich quinoa, crisp cucumber, juicy cherry tomatoes, and vibrant red bell pepper, it’s a nutrient-dense dish that doesn’t skimp on taste. Kalamata olives and fresh parsley provide a Mediterranean flair, while a zesty homemade dressing made with olive oil, lemon juice, garlic, and oregano ties it all together. Customizable with optional crumbled feta for added richness (mindful of sodium!), this salad is a quick 35-minute recipe suitable for meal prep, potlucks, or a light lunch. Enjoy it as a stand-alone vegetarian dish or pair it with your favorite protein for a filling, wholesome meal.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 1 medium Red bell pepper, diced
- 0.5 small Red onion, finely chopped
- 0.25 cup Kalamata olives, sliced
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Feta cheese, crumbled (optional for low sodium)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 clove Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoon Black pepper, freshly ground
Instructions
Rinse the quinoa under cold water using a fine mesh sieve to remove any bitterness.
In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water has been absorbed.
Remove the saucepan from the heat and let the quinoa sit, covered, for an additional 5 minutes to fully absorb the moisture.
Fluff the quinoa with a fork and let it cool to room temperature.
In a large salad bowl, combine the cooled quinoa, cherry tomatoes, diced cucumber, red bell pepper, red onion, sliced olives, and chopped parsley.
If desired, add crumbled feta cheese to the bowl, keeping in mind it will increase the sodium content.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, and black pepper to create the dressing.
Pour the dressing over the quinoa and vegetable mixture, and toss gently to combine all ingredients and evenly distribute the dressing.
Taste and adjust seasoning as necessary, keeping it low sodium by avoiding additional salt.
Serve the salad immediately, or refrigerate for up to 2 hours to allow the flavors to meld further. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1366 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.1 g | 103% | |
| Saturated Fat | 17.7 g | 88% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 2871 mg | 125% | |
| Total Carbohydrate | 126.2 g | 46% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 15.4 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 607 mg | 47% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 1704 mg | 36% | |
*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.
