Low Sodium Mediterranean Quinoa Salad

Light, flavorful, and heart-healthy, this Low Sodium Mediterranean Quinoa Salad is a vibrant dish packed with fresh veggies, zesty herbs, and wholesome quinoa. Perfect for meal prep or as a refreshing side dish, this nutrient-rich salad features juicy cherry tomatoes, crisp cucumbers, sweet red bell peppers, and briny Kalamata olives, all tossed in a tangy lemon-oregano dressing. With no added salt, this recipe offers a low-sodium twist on a Mediterranean classic, making it ideal for those watching their sodium intake—though the optional feta adds a creamy touch for those who indulge. Easy to make in under 40 minutes and served chilled or at room temperature, it’s a delightful combination of texture and taste that’s as healthy as it is delicious.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 1 cup Cherry tomatoes, halved
• 1 medium Cucumber, diced
• 1 medium Red bell pepper, diced
• 0.5 small Red onion, finely chopped
• 0.25 cup Kalamata olives, sliced
• 0.25 cup Fresh parsley, chopped
• 0.25 cup Feta cheese, crumbled (optional for low sodium)
• 3 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 1 clove Garlic, minced
• 1 teaspoon Dried oregano
• 0.5 teaspoon Black pepper, freshly ground

Directions

Step 1

Rinse the quinoa under cold water using a fine mesh sieve to remove any bitterness.

Step 2

In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water has been absorbed.

Step 4

Remove the saucepan from the heat and let the quinoa sit, covered, for an additional 5 minutes to fully absorb the moisture.

Step 5

Fluff the quinoa with a fork and let it cool to room temperature.

Step 6

In a large salad bowl, combine the cooled quinoa, cherry tomatoes, diced cucumber, red bell pepper, red onion, sliced olives, and chopped parsley.

Step 7

If desired, add crumbled feta cheese to the bowl, keeping in mind it will increase the sodium content.

Step 8

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

Step 9

Pour the dressing over the quinoa and vegetable mixture, and toss gently to combine all ingredients and evenly distribute the dressing.

Step 10

Taste and adjust seasoning as necessary, keeping it low sodium by avoiding additional salt.

Step 11

Serve the salad immediately, or refrigerate for up to 2 hours to allow the flavors to meld further. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1373.9g)

Amount per serving	% Daily Value*
Calories	1365.5

Total Fat 80.1g	0%
Saturated Fat 17.7g	0%
Polyunsaturated Fat 4.0g
Cholesterol 53.4mg	0%
Sodium 2871.2mg	0%
Total Carbohydrate 126.2g	0%
Dietary Fiber 12.3g	0%
Total Sugars 15.4g
Protein 38.6g	0%

Vitamin D 25.6IU	0%
Calcium 607.2mg	0%
Iron 13.1mg	0%
Potassium 1703.8mg	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: 52.2%

Protein: 11.2%

Carbs: 36.6%