Low Sodium Mediterranean Eggplant Salad

Experience vibrant flavors with this Low Sodium Mediterranean Eggplant Salad, a wholesome and colorful dish perfect for healthy eating. Roasted eggplant cubes mingle with crisp cucumbers, sweet cherry tomatoes, red bell pepper, and the zesty freshness of parsley and mint, all brought together with a tangy lemon and red wine vinegar dressing. This heart-healthy, low-sodium recipe captures the essence of Mediterranean cuisine while being easy to prepare in just 40 minutes. Optional crumbled low-sodium feta adds a creamy touch, making it equally suitable as a light lunch, a side dish, or a party-worthy salad served chilled or at room temperature. Bursting with nutritious ingredients and bold flavors, this salad is a delicious way to savor the Mediterranean diet.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium eggplants
• 3 tablespoons extra virgin olive oil
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 red onion
• 1 red bell pepper
• 0.25 cup fresh parsley
• 2 tablespoons fresh mint leaves
• 1 lemon
• 1 tablespoon red wine vinegar
• 0.5 teaspoon black pepper
• 2 cloves garlic
• 0.5 cup feta cheese (optional, low sodium)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the eggplants into 1-inch cubes and place them on a baking sheet lined with parchment paper.

Step 3

Drizzle 2 tablespoons of olive oil over the eggplant cubes and toss to coat evenly.

Step 4

Roast the eggplant in the oven for 25 minutes, stirring halfway through, until golden and tender.

Step 5

Meanwhile, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the red bell pepper. Place all the vegetables in a large mixing bowl.

Step 6

Finely chop the parsley and mint, and add them to the bowl with the vegetables.

Step 7

In a small bowl, prepare the dressing: Zest and juice the lemon, then add 1 tablespoon of olive oil, red wine vinegar, black pepper, and minced garlic.

Step 8

Whisk the dressing ingredients together until well combined.

Step 9

Once the eggplant is roasted, allow it to cool slightly before adding it to the vegetable mixture.

Step 10

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

Step 11

If using, crumble the feta cheese over the salad before serving.

Step 12

Serve the salad at room temperature or chilled. Enjoy your low-sodium Mediterranean eggplant salad!

Nutrition Facts

Serving size	(1410.7g)

Amount per serving	% Daily Value*
Calories	991.8

Total Fat 70.2g	0%
Saturated Fat 24.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 106.8mg	0%
Sodium 645.2mg	0%
Total Carbohydrate 76.7g	0%
Dietary Fiber 27.7g	0%
Total Sugars 36.5g
Protein 29.5g	0%

Vitamin D 0IU	0%
Calcium 801.7mg	0%
Iron 6.1mg	0%
Potassium 2748.9mg	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: 59.8%

Protein: 11.2%

Carbs: 29.0%