Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Lunches > Salads with Homemade Low-Sodium Dressings

Low-Sodium Mediterranean Quinoa Salad

A vibrant and healthy Mediterranean Quinoa Salad, perfect for a low-sodium lunch. Packed with fresh vegetables, protein-rich quinoa, and a flavorful homemade low-sodium dressing, this salad is a delicious and nutritious option for those watching their sodium intake.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 2 cups Water
  • 1 Cucumber
  • 1 cup Cherry Tomatoes
  • 1/4 cup Kalamata Olives
  • 1/4 Red Onion
  • 1/4 cup Feta Cheese
  • 1/4 cup Fresh Parsley
  • 2 tablespoons Fresh Mint
  • 3 tablespoons Olive Oil
  • 2 tablespoons Lemon Juice
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Black Pepper
  • 1 clove Garlic

Cooking the Quinoa

Rinse the quinoa thoroughly under cold water. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Remove from heat and let it cool slightly.

Preparing the Vegetables

While the quinoa is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, halve the Kalamata olives, and finely chop the red onion. Chop the fresh parsley and mint.

Making the Low-Sodium Dressing

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, black pepper, and minced garlic (if using). Taste and adjust seasonings as needed. Be mindful of adding any salt; the olives and feta will provide some saltiness.

Assembling the Salad

In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, Kalamata olives, red onion, low-sodium feta cheese, parsley, and mint. Pour the low-sodium dressing over the salad and toss gently to combine. Serve immediately or chill for later.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 150-180 kcal <br> Protein: 5-7g <br> Fat: 8-10g <br> Carbohydrates: 15-20g <br> Sodium: 20-50mg (depending on feta and olives)

Other Important Considerations for Nutrition

This recipe is naturally low in sodium. Be sure to use low-sodium feta cheese and check the sodium content of your olives. You can also reduce the amount of olives used to further lower the sodium content. Adjust the amount of dressing to your liking, keeping in mind that the dressing contains oil, which contributes to the calorie count. Using fresh herbs enhances the flavor without adding sodium.

← Low-Sodium Lentil Shepherd's Pie Low-Sodium Mediterranean Quinoa Wrap →

FAQ

  • Can I make this salad ahead of time?

    Yes, you can prepare the salad ahead of time. Store the salad and dressing separately in the refrigerator and combine them just before serving to prevent the salad from becoming soggy.
  • Can I use different vegetables?

    Absolutely! Feel free to customize the salad with your favorite vegetables, such as bell peppers, zucchini, or artichoke hearts.
  • What can I substitute for feta cheese?

    If you are avoiding dairy, you can omit the feta cheese or substitute it with crumbled tofu or nutritional yeast for a cheesy flavor.