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Strawberry and feta salad is one of my favorite summer salads. However, this refreshing watermelon salad with feta cheese and mint leaves is equally delicious. It’s bright, full of flavor, and the perfect side to serve on a warm summer day, especially when there are guests around.
Our family enjoys cooking and grilling outside whenever the weather permits. There are many healthy and delicious options here. However, there’s just something about juicy watermelon with balsamic vinegar, fresh mint leaves, and feta cream.
You can serve it alongside some grilled vegetables with fresh herbs and grilled meats. Or try it on some arugula lettuce. It makes the perfect summer to bring to a bbq or potluck party. We also often eat it with dinner during the week.
Eat watermelon salad
Some watermelon salad recipes use fruit sauces with fresh lime or lime juice. I like to pair this with a jar of balsamic vinegar, though. The moldy, aged vinegar layer makes watermelons uniquely sweet. My homemade recipes include olive oil, garlic, Dijon mustard, black pepper, and a few more. However, it is optional and I don’t always add it. The fresh fruit, herbs and cheese alone are delicious.
Choose your cheese
My favorite cheese to use here is sheep’s milk Feta. It is smoother than cow’s milk version and it is suitable for people who do not tolerate cow’s milk well. Many grocery stores have specialty cheese sections, making it easier to find things like sheep’s milk feta. If you can find it from your local farmers market or health food store, even better!
The best watermelon
We grow a lot in the garden and sometimes you will also find watermelons in it. If you don’t grow your own, pesticide-free local watermelon is the best option. Most of the ones at the grocery store are seedless watermelons. First introduced in the 1950s, seedless versions are the result of selective breeding of certain watermelon varieties.
If you’re using homegrown watermelons, you’ll need to treat the seeds, but I’ve found them to be generally tastier. Either way, watermelon has some impressive health benefits. A 2020 study reports that they are high in the antioxidants lycopene and the amino acid citrulline. Watermelon may also play a role in healthy blood pressure and a reduced risk of cancer and diabetes. Researchers have also found it can help reduce the onset of rheumatoid arthritis.
So you’re benefiting your health and your taste buds by making this feta watermelon salad!
Watermelon Salad with Feta and Mint
Cool watermelon combined with rich salty cream creates the perfect salad for summer.
Element
- 6 glass watermelon (cubes)
- first cucumber (sliced)
- first small Red onions (thinly sliced)
- 4 oz feta (diced)
- Cup fresh mint (chopped)
- Cup balsamic vinegar oil (optional)
Guide
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Place the cubed watermelon, sliced cucumber, and shallot in a large bowl.
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Sprinkle with feta and garnish with fresh mint on top.
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Stir gently to combine.
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If desired, mix immediately with balsamic vinegar before serving.
Note
Balsamic vinegar is completely optional. Sometimes I use it and sometimes I don’t.
Nutrition
Calories: 146kcalCarbohydrates: 16gProtein: 4gFat: 8gSaturated fat: 3gPolyunsaturated fats: 0.2gFat: firstgCholesterol: 17mgSodium: 308mgPotassium: 287mgFiber: firstgStreet: 11gVitamin A: 1061IUVitamin C: 16mgCalcium: 121mgIron: firstmg
What’s your favorite meal to pair with a fruit salad? Leave us your comments and let us know!
Source:
- Integrated Pest Management: University of Missouri. (2020, July 17). Watermelon: A Brief History.
- Wirth, MD, Shivappa, N., Khan, S., Vyas, S., Beresford, L., Sofge, J., & Hébert, JR (2020). Impact of a watermelon-focused 3-month anti-inflammatory dietary intervention on body habits, inflammation, and metabolic markers: An experimental study. Nutritional and metabolic insights, 131178638819899398.
