Low Sodium Tomato and Feta Salad
Bright, refreshing, and heart-healthy, this Low Sodium Tomato and Feta Salad is a vibrant twist on a classic dish. Made with juicy cherry tomatoes, crisp cucumber, tangy low-sodium feta, and aromatic fresh herbs like parsley and basil, it's a feast for the senses that’s perfect for any occasion. A zesty homemade dressing of extra virgin olive oil, fresh lemon juice, and a hint of garlic ties all the flavors together, all while keeping sodium levels in check. Optional Kalamata olives provide a briny pop if desired, and the addition of thinly sliced red onion lends a subtle crunch. Ready in just 15 minutes, this easy Mediterranean-inspired salad is perfect as a light lunch, side dish, or healthy potluck favorite. Serve it cold for a refreshing bite that's as nourishing as it is delicious.
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Recipe Information
Ingredients
- 2 cups Cherry tomatoes (or ripe heirloom tomatoes)
- 1 medium Cucumber
- 0.5 cup Low-sodium feta cheese
- 0.25 medium Red onion
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Fresh lemon juice
- 2 tablespoons Fresh parsley (chopped)
- 2 tablespoons Fresh basil (chopped)
- 0.25 teaspoon Ground black pepper
- 1 clove Garlic (minced)
- 0.25 cup Optional: Kalamata olives (rinsed to reduce sodium)
Instructions
Wash and pat dry the cherry tomatoes, cucumber, and herbs.
Halve the cherry tomatoes. If using heirloom tomatoes, cut into bite-sized wedges.
Slice the cucumber into thin rounds, or halve lengthwise and then slice into half-moons.
Thinly slice the red onion into slivers and soak in cold water for 5 minutes to reduce its sharpness. Drain well before using.
Chop the parsley and basil leaves finely.
In a large salad bowl, combine the tomatoes, cucumber, red onion, and optional olives.
Crumble the low-sodium feta cheese over the vegetables.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and black pepper to make the dressing.
Pour the dressing over the salad and toss gently to combine all ingredients evenly.
Garnish the salad with the chopped parsley and basil.
Serve immediately, or refrigerate for up to 1 hour to allow the flavors to meld. Serve cold.
Nutrition Facts
Calories |
727 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.1 g | 78% | |
| Saturated Fat | 21.3 g | 106% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 704 mg | 31% | |
| Total Carbohydrate | 37.5 g | 14% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 19.7 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 708 mg | 54% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1519 mg | 32% | |
*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.
