Low Sodium Mediterranean Tomato and Olive Salad

Bright, fresh, and packed with bold flavors, this Low Sodium Mediterranean Tomato and Olive Salad delivers all the vibrant taste of the Mediterranean in a heart-healthy way. Bursting with juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and creamy low-sodium feta cheese, this salad is elevated with a zesty dressing made from extra virgin olive oil, red wine vinegar, and fragrant oregano. A touch of parsley and a delicate crunch of red onion bring balance and freshness to this easy, no-cook recipe, which takes just 20 minutes to prepare. Perfect as a light side dish or a refreshing main course, this salad is a go-to for anyone craving Mediterranean flavors with a low-sodium twist.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 cups Cherry tomatoes
• 1 medium Cucumber
• 0.5 cup Kalamata olives
• 0.25 cup Red onion
• 0.5 cup Feta cheese, crumbled (low sodium)
• 0.25 cup Fresh parsley
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Red wine vinegar
• 0.5 teaspoon Dried oregano
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Start by washing all the fresh produce thoroughly. Pat dry with a clean kitchen towel or paper towel.

Step 2

Halve the cherry tomatoes and place them in a large mixing bowl.

Step 3

Peel the cucumber, cut it in half lengthwise, and scoop out any seeds. Slice the cucumber into thin half-moons and add it to the bowl with the tomatoes.

Step 4

Pit the Kalamata olives if they are not already pitted, and then slice them in half. Add to the mixing bowl.

Step 5

Finely slice the red onion into very thin strips. If you prefer a milder onion flavor, soak the slices in cold water for 10 minutes, then drain and add to the salad.

Step 6

Chop the fresh parsley coarsely and add it to the mixing bowl.

Step 7

Add the crumbled low sodium feta cheese to the salad mix.

Step 8

In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, and ground black pepper to make the dressing.

Step 9

Pour the dressing over the salad and gently toss all the ingredients together to combine them well. Be careful not to break up the tomatoes and feta too much.

Step 10

Let the salad sit for about 10 minutes at room temperature to allow the flavors to meld together, then serve immediately. Enjoy!

Nutrition Facts

Serving size	(853.2g)

Amount per serving	% Daily Value*
Calories	1054.2

Total Fat 96.3g	0%
Saturated Fat 25.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 60mg	0%
Sodium 2018.4mg	0%
Total Carbohydrate 36.4g	0%
Dietary Fiber 13.5g	0%
Total Sugars 15.0g
Protein 20.9g	0%

Vitamin D 24IU	0%
Calcium 780.9mg	0%
Iron 7.3mg	0%
Potassium 1296.5mg	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: 79.1%

Protein: 7.6%

Carbs: 13.3%