Low Sodium Mediterranean Garden Salad with Olive Oil

Bright, fresh, and bursting with flavor, this Low Sodium Mediterranean Garden Salad with Olive Oil is a guilt-free way to enjoy classic Mediterranean tastes. Packed with crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, and vibrant red bell pepper, this salad brings a medley of textures and colors to your table. Bold accents like kalamata olives, crumbled feta cheese, and aromatic fresh parsley elevate each bite, while a zesty homemade dressing of extra virgin olive oil, red wine vinegar, lemon juice, and garlic ties it all together. With no added salt, this heart-healthy recipe is perfect for those watching their sodium intake without compromising on flavor. Ready in just 20 minutes, it's a versatile dish that pairs beautifully with grilled proteins or stands strong as a light, vegetarian entree. Ideal for brunches, weeknight dinners, or meal prep, this Mediterranean-inspired salad is your go-to for a quick, wholesome, and nutrient-packed meal.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 cups Romaine lettuce, washed and chopped
• 1 medium Cucumber, sliced
• 1.5 cups Cherry tomatoes, halved
• 1 medium Red bell pepper, chopped
• 0.5 medium Red onion, thinly sliced
• 0.5 cup Kalamata olives, pitted and halved
• 0.5 cup Feta cheese, crumbled
• 0.25 cup Fresh parsley, chopped
• 0.25 cup Extra virgin olive oil
• 2 tablespoons Red wine vinegar
• 1 tablespoon Lemon juice
• 2 cloves Garlic, minced
• 1 teaspoon Dried oregano
• 0.5 teaspoon Black pepper, freshly ground

Directions

Step 1

Start by preparing all the fresh ingredients: wash and chop the romaine lettuce into bite-sized pieces, slice the cucumber into thin rounds, halve the cherry tomatoes, and chop the red bell pepper. Place them in a large serving bowl.

Step 2

Add the thinly sliced red onion and kalamata olives to the bowl.

Step 3

Sprinkle the crumbled feta cheese and chopped fresh parsley over the salad.

Step 4

In a small mixing bowl, prepare the dressing by combining extra virgin olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, and freshly ground black pepper. Whisk together until thoroughly combined.

Step 5

Pour the dressing over the salad ingredients in the large bowl. Toss everything gently to ensure the salad is evenly coated with the dressing.

Step 6

Allow the salad to sit for about 5 minutes to let the flavors meld together.

Step 7

Serve the salad immediately or refrigerate it for later. Enjoy your flavorful and refreshing Low Sodium Mediterranean Garden Salad!

Nutrition Facts

Serving size	(1235.6g)

Amount per serving	% Daily Value*
Calories	1293.8

Total Fat 111.7g	0%
Saturated Fat 29.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 2909.7mg	0%
Total Carbohydrate 57.9g	0%
Dietary Fiber 17.2g	0%
Total Sugars 23.3g
Protein 28.2g	0%

Vitamin D 0IU	0%
Calcium 923.5mg	0%
Iron 10.7mg	0%
Potassium 2295.2mg	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: 74.5%

Protein: 8.4%

Carbs: 17.2%