Mediterranean Diet Watermelon & Feta Summer Salad Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
Watermelon is one of my favorite summer fruits, and it makes a fantastic ingredient for refreshing summer salads. Its natural sweetness and crunchy texture perfectly complement a variety of flavors, making it a versatile addition to any dish. This Mediterranean Diet Watermelon & Feta Summer Salad is not only delicious but also packed with nutrients that support a healthy lifestyle.
Why You Should Try This Mediterranean Diet Watermelon & Feta Summer Salad Recipe?
Fiber-Rich: Watermelon and salad greens provide a good amount of dietary fiber, which helps promote gut health and keeps you feeling fuller for longer.
Seasonal Ingredients: This recipe highlights the vibrant flavors of summer with fresh watermelon, cucumber, and mint.
Meal Prep Friendly: This recipe makes a perfect meal prep salad. The key is storing the dressing on the side and dressing it right before serving.
Ingredients For Two Serving:
1 cup cubed watermelon
1 cup olive oil marinated feta (I make my own and will update this with the link once I post the recipe)
2 tablespoons balsamic vinegar
1 cup cooked tri-colored couscous
1/3 cup chopped fresh mint
Juice of 1 lemon
3 cups salad greens
1/2 onion, thinly sliced
1 large cucumber, chopped
Total Nutrition:
Calories: 375 kcal
Protein: 14g
Fat: 18g
Carbohydrates: 40g
Fiber: 5g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Prepare the Ingredients:
Cube the watermelon and chop the cucumber.
Thinly slice the onion and chop the fresh mint.
Cook the Couscous:
Cook the tricolored couscous according to package instructions and let it cool.
Assemble the Salad:
In a large bowl, combine the salad greens, cubed watermelon, marinated feta, cooked couscous, sliced onion, and chopped cucumber.
Add the Dressing:
Drizzle the balsamic vinegar and lemon juice over the salad.
Toss gently to combine all the ingredients.
Garnish:
Sprinkle the chopped fresh mint over the top of the salad.
Nutrition Benefits of Watermelon:
Watermelon is not only a delicious and refreshing summer fruit, but it also offers a variety of health benefits:
1. Hydration
High Water Content: Watermelon is composed of about 92% water, making it an excellent choice for staying hydrated, especially during the hot summer months.
2. Low in Calories
Calorie Content: With only about 46 calories per cup, watermelon is a low-calorie food that can be enjoyed freely without worrying about weight gain.
3. Rich in Vitamins and Minerals
Vitamin C: Watermelon is a good source of vitamin C, which is essential for the growth and repair of tissues, and it also boosts the immune system.
Vitamin A: It provides beta-carotene, which the body converts into vitamin A, important for eye health and immune function.
Vitamin B6: Helps in brain function and the conversion of protein to energy.
Potassium: Essential for maintaining proper electrolyte balance, muscle function, and heart health.
4. Antioxidant Properties
Lycopene: Watermelon is rich in lycopene, a powerful antioxidant that gives the fruit its red color. Lycopene is known to reduce the risk of certain cancers and cardiovascular diseases.
Other Mediterranean Diet Salad Recipes:
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