Low Sodium Mediterranean Grain Salad

Brighten up your table with this flavorful Low Sodium Mediterranean Grain Salad, a wholesome and heart-healthy dish that’s loaded with vibrant vegetables and zesty Mediterranean flavors. This easy-to-make recipe features fluffy quinoa as a nutritious base, complemented by juicy cherry tomatoes, crisp cucumber, sweet red bell pepper, and briny low-sodium kalamata olives. Fresh parsley and mint add aromatic freshness, while a simple lemon-garlic dressing ties it all together. Perfect as a light lunch, side dish, or meal prep option, this low sodium salad is an excellent choice for anyone seeking a delicious balance of nutrition and taste. Serve it chilled or at room temperature for a refreshing, Mediterranean-inspired delight!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 small red onion
• 0.5 cup kalamata olives (low sodium)
• 0.5 cup feta cheese (optional, low sodium)
• 0.5 cup fresh parsley
• 0.25 cup fresh mint leaves
• 3 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 1 clove garlic
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the quinoa under cold water using a fine-mesh sieve.

Step 2

In a medium saucepan, bring 2 cups of water to a boil, add the quinoa, reduce the heat to a simmer, cover, and cook for about 15 minutes or until the water is absorbed and the quinoa is fluffy.

Step 3

While the quinoa is cooking, halve the cherry tomatoes, dice the cucumber, red bell pepper, and finely chop the red onion.

Step 4

Pit and slice the kalamata olives and crumble the feta cheese (if using).

Step 5

Chop the parsley and mint leaves.

Step 6

In a small bowl, whisk together the lemon juice, olive oil, minced garlic, and black pepper to make the dressing.

Step 7

Once the quinoa has cooked, transfer it to a large salad bowl and let it cool for about 5 minutes.

Step 8

Add the cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, parsley, and mint to the cooled quinoa.

Step 9

Pour the dressing over the salad and gently toss everything together until well mixed.

Step 10

Taste and adjust seasoning if necessary, keeping in mind the low sodium requirement.

Step 11

Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1611.7g)

Amount per serving	% Daily Value*
Calories	1588.1

Total Fat 97.3g	0%
Saturated Fat 26.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 106.8mg	0%
Sodium 2079.0mg	0%
Total Carbohydrate 142.8g	0%
Dietary Fiber 16.4g	0%
Total Sugars 20.5g
Protein 50.4g	0%

Vitamin D 0IU	0%
Calcium 1034.1mg	0%
Iron 17.0mg	0%
Potassium 1978.5mg	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: 53.1%

Protein: 12.2%

Carbs: 34.6%