A refreshing, juicy and naturally sweet salad balanced with creamy feta, fragrant mint and a bright lemon dressing. It’s light, colorful and perfect for a summer lunch, side dish or healthy snack.
Ingredients (4 Servings)
For Salad
- 4 cups watermelon, cut into bite-sized cubes
- ¼ cup fresh mint leaves, roughly chopped
- ¾ cup feta cheese, crumbled
- ¼ small red onion, very thinly sliced
- ½ cucumber, diced
For Dressing
- 1½ tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp red wine vinegar
- ¼ tsp freshly ground black pepper
- Pinch of salt, optional
Step-by-Step Instructions
Step 1: Prepare the watermelon:
- Cut the watermelon into bite-sized cubes and drain off any excess juice.
Step 2: Prepare the vegetables:
- Thinly slice the red onion and dice the cucumber.
Step 3: Prepare the dressing:
- Whisk together olive oil, lemon juice, red wine vinegar and black pepper.
Step 4: Combine the Ingredients:
- Add watermelon, cucumber, red onion and mint to a large bowl.
Step 5: Add Feta:
- Gently fold in the crumbled feta cheese.
Step 6: Dress the salad:
- Drizzle with the dressing and gently toss. Avoid vigorous mixing so the watermelon doesn’t break down.
Step 7: Serve:
- Chill for 10–15 minutes if desired and serve immediately.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 185 kcal
- Protein: 5 g
- Carbohydrates: 15 g
- Fats: 12 g
- Fiber: 1 g
Nutrition values are estimates and can vary depending on the exact ingredients and brands used.
Glycemic Index (GI) Considerations
- Watermelon has a relatively high GI (around 70–76), but GI alone doesn’t tell the whole story. Because watermelon contains a lot of water and relatively little carbohydrate per typical serving, its glycemic load is comparatively moderate when portion-controlled.
- The feta and olive oil add protein and fat, which can make the overall meal more satisfying and may help slow digestion compared with eating a large portion of watermelon by itself.
Portion Control Tips
- Keep watermelon to roughly 1 cup per serving.
- Pair it with feta rather than eating watermelon alone.
- Avoid adding honey, sugar or sweetened dressings..
- Consider serving it alongside a protein-rich main dish for a more balanced meal.
