Low Sodium Savory Mushroom Salad
Elevate your salad game with this Low Sodium Savory Mushroom Salad, a delightful, heart-healthy recipe that’s bursting with fresh, earthy flavors. Perfect for those watching their sodium intake, this vibrant dish features tender sautéed cremini mushrooms infused with the aromatic touch of garlic, paired with crisp mixed greens, juicy cherry tomatoes, and a pop of zest from freshly squeezed lemon juice. A simple yet flavorful dressing of extra virgin olive oil, parsley, and black pepper ties it all together, ensuring each bite is refreshingly light yet deeply satisfying. Ready in just 25 minutes, this versatile salad makes a fantastic side dish, a light lunch, or a perfect addition to any dinner table. Enjoy a guilt-free, nutrient-packed meal that’s as delicious as it is wholesome!
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Recipe Information
Ingredients
- 500 grams fresh cremini mushrooms
- 2 tablespoons extra virgin olive oil
- 2 cloves fresh garlic, minced
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 150 grams mixed salad greens
- 0.5 teaspoons black pepper
- 200 grams cherry tomatoes, halved
- 0.5 medium red onion, thinly sliced
Instructions
Clean the mushrooms with a damp cloth and slice them thinly.
In a large skillet, heat one tablespoon of olive oil over medium heat.
Add the minced garlic and sauté for about 30 seconds, until fragrant.
Add sliced mushrooms to the skillet, stir to coat with the oil and garlic, and cook for 5-7 minutes until they are tender and lightly browned.
Remove the skillet from heat and allow the mushrooms to cool to room temperature.
In a large salad bowl, combine the cooled mushrooms, mixed salad greens, cherry tomatoes, and sliced red onion.
In a small mixing bowl, whisk together the remaining tablespoon of olive oil, lemon juice, chopped parsley, and black pepper to create the dressing.
Pour the dressing over the salad and gently toss to ensure everything is evenly coated.
Serve immediately or chill for 10-15 minutes in the refrigerator for flavors to meld before serving.
Nutrition Facts
Calories |
454 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 110 mg | 5% | |
| Total Carbohydrate | 38.5 g | 14% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 19.9 g | ||
| Protein | 21.2 g | 42% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 136 mg | 10% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 3338 mg | 71% | |
*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.
