Low Sodium Italian Salad with Homemade Italian Dressing

Brighten up your mealtime with this Low Sodium Italian Salad with Homemade Italian Dressing—a heart-healthy twist on a classic favorite! Packed with vibrant, fresh ingredients like crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumbers, and aromatic basil, this salad is as nutritious as it is delicious. The zesty homemade Italian dressing combines extra virgin olive oil, red wine vinegar, and a blend of garlic, Dijon mustard, and fragrant dried herbs for a burst of flavor without the added salt. Perfect for those watching their sodium intake, this easy, 20-minute recipe delivers a refreshing, guilt-free side dish or light main course. Serve it fresh or let the flavors meld in the fridge for an even more robust taste. Your taste buds (and heart) will thank you!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 head Romaine lettuce
• 1 cup Cherry tomatoes
• 1 small Cucumber
• 0.5 medium Red onion
• 1 small Red bell pepper
• 0.5 cup Black olives, unsalted
• 0.5 cup Fresh basil leaves
• 0.25 cup Extra virgin olive oil
• 2 tablespoons Red wine vinegar
• 1 clove Minced garlic
• 1 teaspoon Dijon mustard
• 1 teaspoon Dried oregano
• 0.5 teaspoon Dried basil
• 0.25 teaspoon Freshly ground black pepper

Directions

Step 1

Wash and dry the romaine lettuce, then chop it into bite-sized pieces. Place into a large salad bowl.

Step 2

Halve the cherry tomatoes and add them to the salad bowl.

Step 3

Peel the cucumber and slice it into thin rounds. Add to the bowl.

Step 4

Peel and thinly slice the red onion, adding it to the mix.

Step 5

Remove the core and seeds from the red bell pepper, cut it into thin strips, and add to the bowl.

Step 6

Slice the unsalted black olives and add to the salad.

Step 7

Tear the fresh basil leaves into small pieces and scatter over the salad mixture.

Step 8

In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, minced garlic, Dijon mustard, dried oregano, dried basil, and freshly ground black pepper to make the dressing.

Step 9

Pour the dressing over the salad. Toss gently to combine all ingredients well.

Step 10

Taste and adjust the seasoning if necessary, keeping the sodium level low by using fresh herbs and spices rather than adding salt.

Step 11

Serve immediately or refrigerate for up to 1 hour to let the flavors meld before serving.

Nutrition Facts

Serving size	(1240.4g)

Amount per serving	% Daily Value*
Calories	855.8

Total Fat 74.8g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 400.3mg	0%
Total Carbohydrate 48.7g	0%
Dietary Fiber 18.1g	0%
Total Sugars 16.6g
Protein 13.1g	0%

Vitamin D 0IU	0%
Calcium 383.2mg	0%
Iron 9.8mg	0%
Potassium 2129.6mg	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: 73.1%

Protein: 5.7%

Carbs: 21.2%