Low Sodium Mediterranean Salad
Bright, refreshing, and heart-healthy, this Low Sodium Mediterranean Salad is a feast for both the eyes and taste buds, perfect for anyone seeking a vibrant dish with minimal salt. Packed with nutrient-rich mixed greens, juicy cherry tomatoes, crisp cucumber slices, and bold kalamata olives, this salad is thoughtfully balanced with low-sodium crumbled feta for creamy indulgence. A zesty homemade dressing featuring extra-virgin olive oil, fresh lemon juice, and aromatic dried oregano ties all the flavors together beautifully, making every bite irresistible. Ready in just 15 minutes, it’s an ideal choice for a quick lunch or side dish, boasting Mediterranean-inspired flair without compromising on heart health. Whether served immediately or chilled briefly to enhance its flavors, this recipe is a wholesome, low-sodium delight sure to impress.
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Recipe Information
Ingredients
- 4 cups mixed salad greens
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 medium red bell pepper
- 0.5 cup kalamata olives
- 0.5 cup feta cheese (low-sodium)
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.25 teaspoon freshly ground black pepper
Instructions
Begin by washing and drying 4 cups of mixed salad greens. Place them in a large salad bowl.
Cut 1 cup of cherry tomatoes in half and add them to the salad greens.
Slice 1 medium cucumber into thin rounds and add to the bowl.
Finely slice half of a small red onion and half of a medium red bell pepper; add them to the bowl.
Pit and halve 0.5 cup of kalamata olives and add them to the salad.
Crumble 0.5 cup of low-sodium feta cheese and sprinkle it over the salad.
In a small bowl, whisk together 3 tablespoons of extra-virgin olive oil, 2 tablespoons of lemon juice, 1 teaspoon of dried oregano, and 0.25 teaspoon of freshly ground black pepper.
Pour the dressing over the salad and toss everything gently to combine and coat all ingredients thoroughly.
Serve the salad immediately or chill it for 15 minutes to allow the flavors to meld together before serving.
Nutrition Facts
Calories |
1109 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.5 g | 125% | |
| Saturated Fat | 27.5 g | 138% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 2103 mg | 91% | |
| Total Carbohydrate | 40.5 g | 15% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 18.0 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 848 mg | 65% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1372 mg | 29% | |
*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.
