Chopped Mediterranean Salad
Crisp cucumbers, tomatoes, and chickpeas tossed with a punchy lemon-oregano dressing.
Sodium note
No feta or olives here—fresh herbs, lemon, and garlic bring all the Mediterranean flavor without the sodium load of brined ingredients.
Ingredients
- 1 English cucumber, diced
- 2 cups cherry tomatoes, halved
- 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
- 1/2 red onion, finely diced
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 1/4 teaspoon crushed red pepper flakes
- Freshly ground black pepper, to taste
Method
- 1
In a large bowl, combine the cucumber, tomatoes, chickpeas, red onion, parsley, and mint.
- 2
In a small jar, whisk together the olive oil, lemon juice, garlic, oregano, and red pepper flakes.
- 3
Pour the dressing over the salad and toss well to coat.
- 4
Season generously with black pepper and let sit 5 minutes before serving so flavors meld.
Nutrition (estimated, per serving)
- Calories
- 220
- Protein
- 7g
- Carbs
- 22g
- Fat
- 13g
- Sodium
- 45mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Swap chickpeas for white beans or cooked lentils.
- Use lime juice in place of lemon for a different citrus note.
- No fresh mint? Use extra parsley plus a pinch of dried mint.
Tips
- Salt-free chickpeas are key—canned beans with added salt can carry over 300mg per serving.
- Make it a full meal by adding grilled chicken or a scoop of quinoa.
- This salad keeps well for a day in the fridge; add fresh herbs again before serving leftovers.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
