Low Sodium Fresh Mediterranean Salata

Bursting with vibrant colors and bold flavors, this Low Sodium Fresh Mediterranean Salata is a heart-healthy twist on a classic Mediterranean salad. Packed with crisp English cucumber, juicy cherry tomatoes, sweet red bell pepper, and briny low-sodium Kalamata olives, this refreshing side dish brings together a medley of wholesome ingredients. Unsalted crumbled feta adds a creamy touch without the added sodium, while fresh mint and parsley elevate the salad with a fragrant herbal finish. Tossed in a bright lemon-oregano olive oil dressing, this quick and easy recipe is ready in just 20 minutes and serves as the perfect guilt-free accompaniment to any meal. Whether served immediately or chilled to enhance the flavors, this low-sodium salad is a flavorful, nutrient-packed option that suits summer gatherings, light lunches, or Mediterranean-inspired feasts. Make it your go-to for a fresh, healthy side dish that doesn’t skimp on taste!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 large English cucumber
• 2 cups Cherry tomatoes
• 1 medium Red bell pepper
• 0.5 medium Red onion
• 0.5 cup Kalamata olives (pitted, low sodium if available)
• 0.5 cup Feta cheese (unsalted, crumbled)
• 0.25 cup Fresh mint leaves
• 0.25 cup Fresh parsley leaves
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Lemon zest
• 0.5 teaspoon Freshly ground black pepper
• 1 teaspoon Dried oregano

Directions

Step 1

Wash all the fresh produce thoroughly.

Step 2

Peel the cucumber if desired, and dice it into small cubes.

Step 3

Halve the cherry tomatoes.

Step 4

Remove the seeds from the red bell pepper and finely chop it.

Step 5

Thinly slice the red onion.

Step 6

Roughly chop the mint and parsley leaves.

Step 7

In a large mixing bowl, combine the cucumber, cherry tomatoes, red bell pepper, red onion, and olives.

Step 8

Add the crumbled feta cheese into the mixture.

Step 9

In a small bowl, whisk together the olive oil, lemon juice, lemon zest, black pepper, and dried oregano to make the dressing.

Step 10

Pour the dressing over the salad ingredients and toss gently to combine all flavors.

Step 11

Garnish the salad with fresh mint and parsley leaves.

Step 12

Taste and adjust seasoning, adding more lemon juice or herbs, if desired.

Step 13

Serve immediately as a fresh side dish or refrigerate for up to an hour to allow the flavors to meld further.

Nutrition Facts

Serving size	(1198.8g)

Amount per serving	% Daily Value*
Calories	1065.5

Total Fat 85.6g	0%
Saturated Fat 26.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 106.8mg	0%
Sodium 595.6mg	0%
Total Carbohydrate 63.3g	0%
Dietary Fiber 20.5g	0%
Total Sugars 28.9g
Protein 29.1g	0%

Vitamin D 51.3IU	0%
Calcium 1080.5mg	0%
Iron 15.6mg	0%
Potassium 2457.1mg	0%

*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.

Source of Calories

Fat: 67.6%

Protein: 10.2%

Carbs: 22.2%