Low Sodium Tomato and Feta Salad

Fresh, vibrant, and heart-healthy, this Low Sodium Tomato and Feta Salad is a colorful medley of juicy cherry tomatoes, crisp cucumbers, and creamy low-sodium feta cheese. Perfect for those watching their salt intake, this refreshing salad gets a boost of bold flavor from fresh parsley, basil, and a zesty lemon-garlic dressing. Thinly sliced red onion adds a subtle bite, while optional rinsed Kalamata olives provide a savory twist with reduced sodium. Ready in just 15 minutes, this quick and easy dish makes an ideal side for summer barbecues, picnics, or as a light lunch on its own. Enjoy it chilled for a perfect balance of wholesome ingredients and Mediterranean-inspired goodness!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cups Cherry tomatoes (or ripe heirloom tomatoes)
• 1 medium Cucumber
• 0.5 cup Low-sodium feta cheese
• 0.25 medium Red onion
• 2 tablespoons Extra virgin olive oil
• 1 tablespoon Fresh lemon juice
• 2 tablespoons Fresh parsley (chopped)
• 2 tablespoons Fresh basil (chopped)
• 0.25 teaspoon Ground black pepper
• 1 clove Garlic (minced)
• 0.25 cup Optional: Kalamata olives (rinsed to reduce sodium)

Directions

Step 1

Wash and pat dry the cherry tomatoes, cucumber, and herbs.

Step 2

Halve the cherry tomatoes. If using heirloom tomatoes, cut into bite-sized wedges.

Step 3

Slice the cucumber into thin rounds, or halve lengthwise and then slice into half-moons.

Step 4

Thinly slice the red onion into slivers and soak in cold water for 5 minutes to reduce its sharpness. Drain well before using.

Step 5

Chop the parsley and basil leaves finely.

Step 6

In a large salad bowl, combine the tomatoes, cucumber, red onion, and optional olives.

Step 7

Crumble the low-sodium feta cheese over the vegetables.

Step 8

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

Step 9

Pour the dressing over the salad and toss gently to combine all ingredients evenly.

Step 10

Garnish the salad with the chopped parsley and basil.

Step 11

Serve immediately, or refrigerate for up to 1 hour to allow the flavors to meld. Serve cold.

Nutrition Facts

Serving size	(864.8g)

Amount per serving	% Daily Value*
Calories	726.6

Total Fat 61.1g	0%
Saturated Fat 21.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 60mg	0%
Sodium 704.2mg	0%
Total Carbohydrate 37.5g	0%
Dietary Fiber 8.9g	0%
Total Sugars 19.7g
Protein 22.3g	0%

Vitamin D 0IU	0%
Calcium 707.8mg	0%
Iron 4.7mg	0%
Potassium 1519.0mg	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: 69.7%

Protein: 11.3%

Carbs: 19.0%