Low Sodium Mediterranean Tomato and Olive Salad
Bright, refreshing, and perfect for heart-healthy eating, this Low Sodium Mediterranean Tomato and Olive Salad brings together vibrant flavors with simple, wholesome ingredients. Juicy cherry tomatoes, crisp cucumbers, tangy Kalamata olives, and creamy low-sodium feta cheese are tossed with a zesty red wine vinegar and olive oil dressing, infused with oregano and a hint of black pepper. Fresh parsley adds a burst of color and herbaceous goodness, while the light preparation keeps the dish naturally low in sodium and ready in just 20 minutes. Ideal as a side dish or light lunch, this Mediterranean-inspired salad is a flavor-packed celebration of fresh ingredients that’s both satisfying and nourishing.
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Recipe Information
Ingredients
- 2 cups Cherry tomatoes
- 1 medium Cucumber
- 0.5 cup Kalamata olives
- 0.25 cup Red onion
- 0.5 cup Feta cheese, crumbled (low sodium)
- 0.25 cup Fresh parsley
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Red wine vinegar
- 0.5 teaspoon Dried oregano
- 0.25 teaspoon Ground black pepper
Instructions
Start by washing all the fresh produce thoroughly. Pat dry with a clean kitchen towel or paper towel.
Halve the cherry tomatoes and place them in a large mixing bowl.
Peel the cucumber, cut it in half lengthwise, and scoop out any seeds. Slice the cucumber into thin half-moons and add it to the bowl with the tomatoes.
Pit the Kalamata olives if they are not already pitted, and then slice them in half. Add to the mixing bowl.
Finely slice the red onion into very thin strips. If you prefer a milder onion flavor, soak the slices in cold water for 10 minutes, then drain and add to the salad.
Chop the fresh parsley coarsely and add it to the mixing bowl.
Add the crumbled low sodium feta cheese to the salad mix.
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, and ground black pepper to make the dressing.
Pour the dressing over the salad and gently toss all the ingredients together to combine them well. Be careful not to break up the tomatoes and feta too much.
Let the salad sit for about 10 minutes at room temperature to allow the flavors to meld together, then serve immediately. Enjoy!
Nutrition Facts
Calories |
247 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 587 mg | 26% | |
| Total Carbohydrate | 9.2 g | 3% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 3.7 g | ||
| Protein | 5.8 g | 12% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 191 mg | 15% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 352 mg | 7% | |
*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.
