Low Sodium Mediterranean Salad

Bright, refreshing, and heart-healthy, this Low Sodium Mediterranean Salad is a flavorful twist on the classic dish that’s perfect for anyone watching their sodium intake. Packed with vibrant cherry tomatoes, crisp cucumber, sweet red bell pepper, and briny kalamata olives, this salad combines the best of Mediterranean ingredients for a burst of freshness in every bite. Low-sodium feta cheese adds a creamy yet guilt-free touch, while a simple homemade dressing of extra-virgin olive oil, lemon juice, and oregano ties everything together beautifully. Ready in just 15 minutes with no cooking required, it’s an ideal side dish or light main course that’s both nutritious and easy to prepare. Perfect for a healthy Mediterranean diet-inspired meal, this salad is a delicious way to savor wholesome flavors without compromising on your health.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 4 cups mixed salad greens
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 small red onion
• 0.5 medium red bell pepper
• 0.5 cup kalamata olives
• 0.5 cup feta cheese (low-sodium)
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 0.25 teaspoon freshly ground black pepper

Directions

Step 1

Begin by washing and drying 4 cups of mixed salad greens. Place them in a large salad bowl.

Step 2

Cut 1 cup of cherry tomatoes in half and add them to the salad greens.

Step 3

Slice 1 medium cucumber into thin rounds and add to the bowl.

Step 4

Finely slice half of a small red onion and half of a medium red bell pepper; add them to the bowl.

Step 5

Pit and halve 0.5 cup of kalamata olives and add them to the salad.

Step 6

Crumble 0.5 cup of low-sodium feta cheese and sprinkle it over the salad.

Step 7

In a small bowl, whisk together 3 tablespoons of extra-virgin olive oil, 2 tablespoons of lemon juice, 1 teaspoon of dried oregano, and 0.25 teaspoon of freshly ground black pepper.

Step 8

Pour the dressing over the salad and toss everything gently to combine and coat all ingredients thoroughly.

Step 9

Serve the salad immediately or chill it for 15 minutes to allow the flavors to meld together before serving.

Nutrition Facts

Serving size	(907.4g)

Amount per serving	% Daily Value*
Calories	1109.2

Total Fat 97.5g	0%
Saturated Fat 27.5g	0%
Polyunsaturated Fat 0.2g
Cholesterol 106.8mg	0%
Sodium 2103.3mg	0%
Total Carbohydrate 40.5g	0%
Dietary Fiber 14.7g	0%
Total Sugars 18.0g
Protein 23.4g	0%

Vitamin D 51.3IU	0%
Calcium 847.5mg	0%
Iron 7.8mg	0%
Potassium 1371.7mg	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: 77.4%

Protein: 8.3%

Carbs: 14.3%