25+ Healthy Sunday Low Sodium Mediterranean Recipes You’ll Love

Mediterranean cuisine is known for its vibrant flavors, healthy fats, and abundance of fresh vegetables, making it a popular choice for anyone looking to eat well without sacrificing taste.

However, for those on a low-sodium diet, finding Mediterranean recipes that are both flavorful and healthy can be a challenge.

That’s why we’ve compiled a list of 25+ Sunday Low Sodium Mediterranean Recipes that will keep your meals both nutritious and satisfying without the worry of excess salt.

These dishes are perfect for your Sunday meal prep, whether you’re hosting a family gathering, preparing for the week ahead, or simply enjoying a delicious, heart-healthy meal on a lazy afternoon.

From fresh salads and roasted vegetables to savory grilled meats and plant-based dishes, each recipe has been carefully crafted to ensure you can enjoy the authentic flavors of the Mediterranean while keeping your sodium intake in check.

Let’s dive into some irresistible options that will help you feel good about what you’re eating!

25+ Healthy Sunday Low Sodium Mediterranean Recipes You’ll Love

With these 25+ Sunday Low Sodium Mediterranean Recipes, you can enjoy the fresh, vibrant flavors of the Mediterranean while staying mindful of your sodium intake.

Whether you’re looking for a hearty salad, a light side dish, or a flavorful main course, these recipes offer something for every palate.

Eating well doesn’t have to be bland or boring, and with these healthy, sodium-conscious recipes, you’ll discover just how delicious a Mediterranean diet can be.

So, next time you’re planning your Sunday meals, look no further than these wholesome, satisfying dishes that are sure to nourish your body and please your taste buds!

Grilled Lemon Herb Chicken with Tzatziki Sauce

This Grilled Lemon Herb Chicken with Tzatziki Sauce is a healthy, flavorful dish that’s perfect for a Sunday meal. Marinated in a blend of fresh lemon, garlic, and herbs, the chicken is grilled to perfection, while the tangy, creamy tzatziki sauce adds a refreshing contrast. This recipe keeps sodium levels in check by using fresh ingredients and avoiding salt-heavy condiments.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• Freshly ground black pepper, to taste
• 1 cup plain Greek yogurt
• 1 cucumber, grated and excess water squeezed out
• 1 tbsp lemon juice
• 1 tbsp chopped fresh dill
• 1 clove garlic, minced

Instructions:

1. In a bowl, mix olive oil, lemon juice, minced garlic, oregano, thyme, and black pepper. Add chicken breasts to the mixture, cover, and marinate for at least 30 minutes.
2. Preheat the grill to medium-high heat. Grill the chicken for about 6-7 minutes per side, until cooked through and juices run clear.
3. For the tzatziki sauce: In a separate bowl, combine Greek yogurt, grated cucumber, lemon juice, dill, and minced garlic. Mix until smooth and well combined.
4. Serve the grilled chicken with a generous dollop of tzatziki sauce on top or on the side.

This Grilled Lemon Herb Chicken with Tzatziki Sauce offers a perfect combination of lean protein and refreshing flavors. The marinade enhances the chicken without the need for excess salt, while the tzatziki adds a creamy texture and tangy bite. It’s a delicious and healthy way to enjoy Mediterranean cuisine on a Sunday, providing you with a satisfying, low-sodium meal that’s full of flavor.

Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is a vibrant, nutritious dish packed with vegetables, olives, and feta cheese, all tossed in a light olive oil and lemon dressing. Quinoa serves as the base, providing a gluten-free, protein-rich foundation for the salad. With minimal added salt, this dish highlights the natural flavors of the fresh ingredients, making it perfect for a Sunday lunch or dinner.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and chopped
• 1/4 cup crumbled feta cheese (optional for lower sodium)
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Freshly ground black pepper, to taste

Instructions:

1. In a medium saucepan, bring water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until the quinoa is tender and the water is absorbed. Let it cool.
2. In a large bowl, combine the cooled quinoa with diced cucumber, bell pepper, red onion, olives, and feta cheese.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, and black pepper. Pour the dressing over the salad and toss gently to combine.
4. Chill in the refrigerator for 30 minutes before serving to allow the flavors to meld.

This Mediterranean Quinoa Salad is a light, refreshing, and satisfying dish that’s low in sodium but full of rich Mediterranean flavors. The quinoa provides a wholesome, hearty base, while the fresh vegetables and olives add crunch and vibrancy. The lemon dressing ties everything together, enhancing the salad’s flavors without relying on added salt. It’s an ideal option for anyone looking for a nutritious, low-sodium meal to enjoy on a lazy Sunday.

Baked Falafel with Hummus and Pita

Baked falafel is a delicious and healthy alternative to the traditional fried version. Packed with chickpeas, herbs, and spices, these falafel balls are oven-baked to crispy perfection. Served with homemade hummus and whole wheat pita, this dish brings all the comforting flavors of the Mediterranean while keeping the sodium levels low.

Ingredients:

• 1 1/2 cups dried chickpeas (or 2 cans of low-sodium chickpeas, drained)
• 1 onion, roughly chopped
• 3 garlic cloves, minced
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 1 tsp cumin
• 1 tsp coriander
• 1/2 tsp paprika
• 1/4 tsp black pepper
• 1/4 cup whole wheat flour
• 1 tbsp olive oil
• 1/4 cup water
• 1 tbsp lemon juice
• 2 tbsp tahini
• Whole wheat pita bread, for serving
• Homemade hummus (recipe below)

Hummus:

• 1 can low-sodium chickpeas, drained
• 2 tbsp tahini
• 1 garlic clove, minced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/4 tsp cumin
• 2 tbsp water

Instructions:

1. If using dried chickpeas, soak them overnight and then cook them until soft. Alternatively, use canned chickpeas.
2. In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, and black pepper. Pulse until the mixture is coarse but holds together.
3. Add flour, olive oil, and water, and pulse again until combined. Let the mixture sit for 30 minutes.
4. Preheat the oven to 375°F (190°C). Form the mixture into small balls and place them on a parchment-lined baking sheet.
5. Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
6. For the hummus: In a food processor, combine chickpeas, tahini, garlic, olive oil, lemon juice, cumin, and water. Process until smooth and creamy.
7. Serve the falafel with hummus and warm pita bread.

Baked Falafel with Hummus and Pita is a perfect dish for those craving a Mediterranean feast with a low-sodium twist. The falafel, crispy on the outside and tender on the inside, is packed with healthy ingredients, while the hummus adds a rich, creamy flavor. Paired with whole wheat pita, this meal offers a wholesome balance of protein, fiber, and healthy fats, making it an ideal Sunday meal that’s both satisfying and heart-healthy.

Mediterranean Stuffed Bell Peppers

Mediterranean Stuffed Bell Peppers are a delicious and colorful dish filled with a hearty mixture of quinoa, vegetables, and feta cheese. These stuffed peppers are baked to perfection and are naturally low in sodium due to the use of fresh, wholesome ingredients. Packed with protein, fiber, and a burst of Mediterranean flavors, this dish makes a great Sunday lunch or dinner option.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1/2 cup diced tomatoes (fresh or no-salt-added canned)
• 1/4 cup Kalamata olives, chopped
• 1/4 cup crumbled feta cheese (optional for lower sodium)
• 1/4 cup chopped red onion
• 2 tbsp extra virgin olive oil
• 1 tsp dried oregano
• 1/2 tsp dried basil
• Freshly ground black pepper, to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, combine cooked quinoa, diced tomatoes, Kalamata olives, feta, red onion, olive oil, oregano, basil, and black pepper.
3. Stuff the bell peppers with the quinoa mixture and place them upright in a baking dish.
4. Cover with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes to slightly brown the tops.
5. Garnish with fresh parsley before serving.

These Mediterranean Stuffed Bell Peppers offer a healthy, flavorful meal that’s full of vibrant colors and rich ingredients. The quinoa and vegetables provide essential nutrients, while the feta cheese and olives add a tangy touch without overwhelming the dish with sodium. This recipe is a fantastic way to enjoy Mediterranean flavors in a nutritious, low-sodium package, making it an ideal choice for a Sunday meal that is both satisfying and heart-healthy.

Baked Eggplant Parmesan

Baked Eggplant Parmesan is a healthier, low-sodium take on the classic Italian dish. By baking the eggplant slices rather than frying them, you reduce the amount of oil and fat, while still keeping all the rich flavors intact. Layered with marinara sauce and a small amount of mozzarella cheese, this dish is a comforting and wholesome way to enjoy a Mediterranean-inspired meal.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp dried basil
• 1 tsp dried oregano
• 2 cups no-salt-added marinara sauce
• 1/2 cup shredded part-skim mozzarella cheese
• 2 tbsp olive oil
• Fresh basil leaves, for garnish

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a shallow dish, combine breadcrumbs, Parmesan cheese, basil, and oregano.
3. Dip each eggplant slice in olive oil, then coat with the breadcrumb mixture. Place the slices in a single layer on the baking sheet.
4. Bake for 20-25 minutes, flipping halfway through, until golden brown and tender.
5. In a baking dish, spread 1/4 cup of marinara sauce, then layer the baked eggplant slices, followed by another 1/4 cup of sauce and a sprinkle of mozzarella cheese. Repeat the layers.
6. Bake for an additional 10-15 minutes, until the cheese is melted and bubbly.
7. Garnish with fresh basil before serving.

This Baked Eggplant Parmesan offers a healthier version of a beloved Italian classic, full of rich, savory flavors without the added sodium. Baking the eggplant gives it a crispy texture without the extra fat, and the combination of marinara sauce and mozzarella cheese makes it incredibly satisfying. It’s a perfect Sunday dish for anyone looking for a comforting meal that stays in line with a low-sodium Mediterranean diet.

Grilled Shrimp Skewers with Garlic and Lemon

Grilled Shrimp Skewers with Garlic and Lemon are a light, flavorful Mediterranean dish that’s perfect for a Sunday grill-out. The shrimp are marinated in a simple yet aromatic mixture of garlic, lemon, and olive oil, resulting in a dish that’s both fresh and zesty. With minimal sodium, these shrimp skewers make a healthy addition to any meal and are sure to be a crowd-pleaser.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 3 tbsp olive oil
• 2 garlic cloves, minced
• 1 tbsp lemon zest
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Freshly ground black pepper, to taste
• Fresh parsley, chopped for garnish
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. In a bowl, combine olive oil, minced garlic, lemon zest, lemon juice, oregano, and black pepper.
2. Add the shrimp to the marinade, toss to coat, and refrigerate for at least 20 minutes.
3. Preheat the grill to medium-high heat. Thread the marinated shrimp onto the skewers.
4. Grill the shrimp for about 2-3 minutes on each side, until they are opaque and cooked through.
5. Remove from the grill and garnish with fresh parsley before serving.

Grilled Shrimp Skewers with Garlic and Lemon are a light and flavorful Mediterranean-inspired dish that’s both low in sodium and packed with natural flavors. The garlic and lemon marinade perfectly complements the shrimp, providing a refreshing and zesty kick. These skewers are not only quick and easy to prepare but also offer a heart-healthy option for a Sunday dinner that is both satisfying and delicious.

Greek Salad with Lemon-Oregano Dressing

A classic Greek Salad is a refreshing and colorful dish filled with vibrant vegetables, Kalamata olives, and feta cheese, all tossed in a tangy lemon-oregano dressing. This version is light on sodium and heavy on flavor, making it a perfect side dish or light main course for a Mediterranean-inspired Sunday meal. With minimal ingredients and preparation, it’s a healthy option that’s both satisfying and refreshing.

Ingredients:

• 1 cucumber, sliced
• 2 medium tomatoes, chopped
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted
• 1/4 cup crumbled feta cheese (optional for low-sodium version)
• 1 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Freshly ground black pepper, to taste
• Fresh parsley, chopped for garnish

Instructions:

1. In a large bowl, combine the cucumber, tomatoes, red onion, Kalamata olives, and feta cheese (if using).
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, and black pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Garnish with chopped parsley and serve immediately.

Greek Salad with Lemon-Oregano Dressing is a bright and healthy addition to any meal. It’s naturally low in sodium due to the fresh vegetables and the controlled use of feta cheese. The homemade dressing adds a tangy and aromatic punch, enhancing the salad’s natural flavors without overpowering them. This dish is perfect for a quick and easy Sunday lunch or as a side to complement any Mediterranean main course.

Lemon-Garlic Grilled Chicken with Tzatziki Sauce

Lemon-Garlic Grilled Chicken with Tzatziki Sauce is a flavorful and aromatic dish that highlights the Mediterranean love of fresh herbs and bright citrus. Marinated in a simple yet delicious lemon-garlic mixture, the chicken is grilled to perfection and paired with a refreshing homemade tzatziki sauce. This dish is naturally low in sodium and makes for a light yet satisfying Sunday dinner.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tbsp lemon zest
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Freshly ground black pepper, to taste

For the tzatziki sauce:

• 1 cup Greek yogurt (plain, unsweetened)
• 1/2 cucumber, grated and drained of excess water
• 1 garlic clove, minced
• 1 tbsp lemon juice
• 1 tbsp chopped fresh dill
• Salt and pepper, to taste

Instructions:

1. In a bowl, combine the olive oil, garlic, lemon zest, lemon juice, oregano, and black pepper. Add the chicken breasts and coat well. Marinate for at least 30 minutes.
2. Preheat the grill to medium-high heat. Grill the chicken for about 6-7 minutes on each side, or until the chicken reaches an internal temperature of 165°F (75°C).
3. While the chicken is grilling, prepare the tzatziki sauce by mixing the Greek yogurt, grated cucumber, garlic, lemon juice, and dill in a bowl. Season with salt and pepper to taste.
4. Serve the grilled chicken with a generous spoonful of tzatziki sauce on the side.

Lemon-Garlic Grilled Chicken with Tzatziki Sauce is a satisfying and healthy Mediterranean dish that offers a burst of fresh flavors without excess sodium. The grilled chicken is tender and full of citrusy and garlicky goodness, while the tzatziki sauce provides a cool, creamy contrast. This dish is not only delicious but also a great option for anyone following a low-sodium diet, making it a perfect Sunday dinner that’s light yet flavorful.

Mediterranean Quinoa Salad with Roasted Vegetables

This Mediterranean Quinoa Salad with Roasted Vegetables is a colorful and nutritious dish, featuring hearty quinoa and a variety of roasted vegetables like bell peppers, zucchini, and cherry tomatoes. Tossed in a tangy dressing, this salad is high in fiber and protein while being naturally low in sodium. It’s a fantastic make-ahead dish that’s perfect for meal prepping or serving as a side for a family Sunday meal.

Ingredients:

• 1 cup quinoa, rinsed
• 1 cup cherry tomatoes, halved
• 1 zucchini, diced
• 1 bell pepper, diced
• 1 red onion, diced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tbsp lemon juice
• 1 tsp dried thyme
• 1 tsp dried oregano
• Freshly ground black pepper, to taste
• Fresh basil or parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Place the cherry tomatoes, zucchini, bell pepper, and red onion on a baking sheet. Drizzle with olive oil and season with thyme, oregano, and black pepper. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
2. While the vegetables are roasting, cook the quinoa according to package instructions.
3. In a large bowl, combine the cooked quinoa and roasted vegetables. Add the balsamic vinegar and lemon juice and toss to combine.
4. Garnish with fresh basil or parsley before serving.

Mediterranean Quinoa Salad with Roasted Vegetables is a satisfying and colorful dish that’s perfect for a light Sunday meal or as a side for grilled meats or fish. The quinoa adds a nutritious base, while the roasted vegetables bring sweetness and depth of flavor. With minimal sodium and a healthy balance of fiber, protein, and healthy fats, this salad is both delicious and heart-healthy, making it a great addition to your Mediterranean diet.

Mediterranean Chickpea and Spinach Stew

This Mediterranean Chickpea and Spinach Stew is a warm, comforting dish packed with fiber, protein, and heart-healthy ingredients. With the natural richness of chickpeas, the earthiness of spinach, and the depth of Mediterranean spices, this stew is satisfying without being heavy. It’s a perfect option for a low-sodium meal that’s both flavorful and nourishing, making it ideal for a Sunday dinner.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 4 cups fresh spinach, chopped
• 2 cups low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes, no-salt-added
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp paprika
• 1/2 tsp ground turmeric
• Freshly ground black pepper, to taste
• Fresh lemon juice, for garnish
• Fresh parsley, chopped for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for about 5 minutes until softened.
2. Stir in the cumin, coriander, paprika, and turmeric, and cook for an additional 1 minute until the spices are fragrant.
3. Add the chickpeas, diced tomatoes, vegetable broth, and black pepper. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Add the spinach and cook for an additional 5 minutes, or until the spinach is wilted.
5. Serve the stew with a squeeze of fresh lemon juice and a sprinkle of chopped parsley.

Mediterranean Chickpea and Spinach Stew is a hearty yet light dish full of Mediterranean flavors. The chickpeas provide a good source of protein and fiber, while the spinach adds important vitamins and minerals. The array of spices gives the stew a complex, aromatic flavor without the need for added salt, making it a perfect addition to a low-sodium diet. This stew is ideal for a Sunday meal that is both filling and heart-healthy, offering warmth and nourishment on a chilly day.

Grilled Salmon with Herb Yogurt Sauce

Grilled Salmon with Herb Yogurt Sauce is a light yet flavorful Mediterranean dish that combines the richness of salmon with a refreshing, creamy yogurt sauce. The fish is seasoned simply with olive oil, garlic, and lemon, then grilled to perfection. The yogurt sauce, made with fresh herbs and a touch of lemon, enhances the dish with a cool, tangy kick. This is a great low-sodium option for a delicious Sunday dinner.

Ingredients:

• 4 salmon fillets, skin on
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tbsp lemon juice
• Freshly ground black pepper, to taste

For the herb yogurt sauce:

• 1 cup plain Greek yogurt (unsweetened)
• 2 tbsp fresh dill, chopped
• 1 tbsp fresh parsley, chopped
• 1 tsp lemon zest
• 1 tbsp lemon juice
• Freshly ground black pepper, to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the salmon fillets with olive oil and season with minced garlic, lemon juice, and black pepper.
3. Grill the salmon for 4-5 minutes on each side, until the fish is opaque and easily flakes with a fork.
4. While the salmon is grilling, prepare the herb yogurt sauce by mixing the Greek yogurt, dill, parsley, lemon zest, lemon juice, and black pepper in a bowl.
5. Serve the grilled salmon fillets with a generous dollop of the herb yogurt sauce.

Grilled Salmon with Herb Yogurt Sauce is a fresh and light Mediterranean dish that offers the perfect balance of flavors. The richness of the salmon is beautifully complemented by the tangy, herbaceous yogurt sauce, creating a dish that feels indulgent yet is low in sodium. This recipe is quick to prepare, making it an ideal choice for a Sunday dinner that is both healthy and satisfying.

Mediterranean Cauliflower Rice with Pine Nuts and Raisins

Mediterranean Cauliflower Rice with Pine Nuts and Raisins is a flavorful and nutritious alternative to traditional rice dishes. Cauliflower rice is sautéed with pine nuts, raisins, and Mediterranean spices, creating a savory and slightly sweet side dish. This dish is low in sodium and offers a wonderful balance of textures and flavors, making it a great accompaniment to any Mediterranean meal.

Ingredients:

• 1 medium cauliflower, grated or pulsed into rice-sized pieces
• 1 tbsp olive oil
• 1/4 cup pine nuts, toasted
• 1/4 cup raisins
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp ground cinnamon
• Freshly ground black pepper, to taste
• Fresh parsley, chopped for garnish
• Lemon wedges, for serving

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the grated cauliflower and sauté for about 5-7 minutes, until tender.
2. Add the pine nuts, raisins, cumin, coriander, cinnamon, and black pepper to the cauliflower rice. Stir well to combine and cook for an additional 3-5 minutes, allowing the flavors to meld together.
3. Remove from heat and garnish with fresh parsley.
4. Serve with lemon wedges on the side for a burst of freshness.

Mediterranean Cauliflower Rice with Pine Nuts and Raisins is a delicious and healthy side dish that perfectly complements a variety of Mediterranean mains. The cauliflower rice serves as a light base, while the pine nuts and raisins add a delightful crunch and sweetness. With the warm, aromatic spices, this dish is packed with flavor while being low in sodium. It’s a great choice for a Sunday meal when you want to enjoy something nutritious and full of Mediterranean flair.

Baked Falafel with Tahini Sauce

Baked Falafel with Tahini Sauce is a healthier alternative to the traditional fried version. Made with chickpeas, fresh herbs, and spices, these falafel balls are baked until crispy and golden, making them a lighter option for a Mediterranean-inspired dish. Paired with a creamy, nutty tahini sauce, this recipe is a satisfying, low-sodium vegetarian meal that’s perfect for lunch or dinner.

Ingredients:

For the falafel:

• 2 cans (15 oz each) no-salt-added chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 cup fresh parsley, chopped
• 1 cup fresh cilantro, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/4 tsp ground black pepper
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 cup whole wheat breadcrumbs (or gluten-free breadcrumbs)

For the tahini sauce:

• 1/2 cup tahini
• 2 tbsp lemon juice
• 2 tbsp water (or more for desired consistency)
• 1 garlic clove, minced
• Freshly ground black pepper, to taste

Instructions:

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, turmeric, black pepper, olive oil, and lemon juice. Pulse until well combined but still slightly chunky. If the mixture is too wet, add breadcrumbs a little at a time until it holds together.
3. Form the mixture into small balls, about 1.5 inches in diameter, and place them on the prepared baking sheet.
4. Bake for 25-30 minutes, flipping halfway through, until the falafel are golden brown and crispy.
5. While the falafel is baking, prepare the tahini sauce by whisking together the tahini, lemon juice, water, garlic, and black pepper in a bowl until smooth.
6. Serve the baked falafel with the tahini sauce on the side or drizzled over the top.

Baked Falafel with Tahini Sauce is a delicious and healthier option for those craving the bold flavors of Mediterranean cuisine. By baking the falafel instead of frying, this recipe reduces unnecessary fats while still offering a crunchy, flavorful bite. The tahini sauce provides a creamy contrast that enhances the overall dish without the need for added sodium. This meal is perfect for those following a low-sodium diet, offering a plant-based, satisfying, and heart-healthy option for any occasion.

Mediterranean Grilled Chicken Skewers

Mediterranean Grilled Chicken Skewers are a delicious and versatile dish, marinated in a mixture of lemon, olive oil, garlic, and fresh herbs. The combination of flavors in the marinade tenderizes the chicken, while grilling adds a smoky depth. These skewers are perfect for a Sunday BBQ or as a healthy weeknight dinner. The recipe is low in sodium but big on taste, making it a great option for anyone looking for a flavorful, healthy protein source.

Ingredients:

• 4 boneless, skinless chicken breasts, cut into 1-inch cubes
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 2 garlic cloves, minced
• 1 tbsp fresh oregano, chopped
• 1 tbsp fresh thyme, chopped
• 1/2 tsp ground black pepper
• 1/4 tsp ground cumin
• Wooden or metal skewers (if using wooden, soak them in water for 30 minutes)

Instructions:

1. In a large bowl, combine the olive oil, lemon juice, garlic, oregano, thyme, black pepper, and cumin. Add the chicken cubes and mix until the chicken is evenly coated. Cover and refrigerate for at least 30 minutes to marinate.
2. Preheat your grill or grill pan to medium-high heat. Thread the marinated chicken cubes onto the skewers, leaving a small gap between each piece.
3. Grill the chicken skewers for 4-5 minutes on each side or until fully cooked and the internal temperature reaches 165°F (74°C).
4. Serve the skewers with your favorite side dish or a fresh salad for a complete Mediterranean meal.

Mediterranean Grilled Chicken Skewers are an easy, flavorful, and low-sodium option for a healthy Sunday meal. The vibrant marinade infuses the chicken with Mediterranean flavors, creating a dish that’s both savory and refreshing. These skewers are perfect for grilling season or whenever you want a satisfying, protein-packed dish without the extra sodium. Pair them with a side of roasted vegetables or a Greek salad for a complete Mediterranean-inspired feast.

Roasted Eggplant with Tomato and Feta

Roasted Eggplant with Tomato and Feta is a simple yet flavorful dish that brings together the earthy taste of eggplant, the sweetness of roasted tomatoes, and the creamy saltiness of feta cheese. This low-sodium recipe is ideal for a light, satisfying meal that can be served as a side or a main course. The Mediterranean flavors come together beautifully, offering a wholesome, healthy dish that is easy to prepare and perfect for a Sunday lunch or dinner.

Ingredients:

• 2 medium eggplants, sliced into 1-inch thick rounds
• 2 tbsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• Freshly ground black pepper, to taste
• 1 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese (look for a low-sodium variety)
• 1 tbsp fresh basil, chopped
• 1 tbsp fresh parsley, chopped

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Arrange the eggplant slices on the baking sheet and drizzle with olive oil. Sprinkle with cumin, paprika, and black pepper. Roast for 20-25 minutes, flipping halfway through, until the eggplant is tender and golden brown.
3. While the eggplant is roasting, toss the cherry tomatoes with a small amount of olive oil and roast them in a separate pan for about 10-12 minutes, until they start to soften.
4. Once the eggplant and tomatoes are done, arrange the eggplant slices on a serving platter. Top with the roasted tomatoes, crumbled feta, basil, and parsley.
5. Serve warm as a main or a side dish.

Roasted Eggplant with Tomato and Feta is a light, Mediterranean-inspired dish that’s perfect for those following a low-sodium diet. The roasted eggplant offers a rich, earthy flavor, which is balanced by the sweetness of the tomatoes and the tangy feta cheese. The dish is versatile enough to be served as a side or a main course, and the fresh herbs add a burst of flavor. It’s an easy-to-make dish that embodies the heart-healthy principles of Mediterranean cuisine, making it a great choice for a Sunday meal.

Note: More recipes are coming soon!