Watermelon Salad with Feta, Cucumber, and Mint

By Jessica Swartz May 25, 2023 28 mins read 71 Views

Watermelon is the essence summer. This watermelon and feta salad is a refreshing mix of sweet watermelon with cucumbers and salty, salty feta, with a touch of mint.

This watermelon salad is packed with salty and sweet flavors. The watermelon season is one of my favorites! Watermelon Sangria is my favorite summertime drink. I also grill it. I love its sweet, cool and refreshing taste. I am not a fool when it comes to watermelon.

Watermelons and the beach were the two mainstays of my childhood in Port Said. I spent long days at the beach, eating my favorite snack: watermelon slices topped with crumbles and creamy feta. My father would spend hours at the Souq, a local market where he taught me how to select watermelon that was always sweet and ripe. I still use these skills to this day.

There is nothing I love more than the combination between sweet watermelon and salty feta. This watermelon with feta, fresh herbs and cucumbers is delicious. This watermelon and feta salad is a grown-up version of my favourite snack. The honey-lime dressing really brings it all together.

Watermelon Salad Recipe Ingredients

This salad has the perfect blend of flavors. It's a great example of how fruit can work in a savory dish, just like my Strawberry Spinach Salad. Watermelon cubes are paired with cucumbers and fresh herbs. The perfect balance between sweet and salty. You'll need the following fresh ingredients and some tips on how to prepare it:

Watermelon You can use 1/2 of a large or a small watermelon. Peel and cut watermelon cubes. If you are a beginner, I have a tutorial showing you how to cut the watermelon. You can also use a melonballer or slice it in two halves if you want to be fancy.
English or hothouse cucumber:English cukes are sweeter, and the skin is thin enough that you don't have to peel them. If you use American slicing cukes, you will need to seed and peel them before cutting.
Mint leaves and Basil leaves I used about 1 cup of each herb (or 15 mint leaves and 15 basil leaves), roughly chopped or torn. These herbs will give you a punch of freshness!
Creamy Feta Cheese : You will need at least 1/2 cup of crumbled creamy feta. I like to start with a small feta block in brine and crumble it myself. The brined feta is creamier and less salty than the crumbled, dry feta. (I also keep a block on hand for when I feel like making a baked feta appetizer).

Watermelon Feta Salad Dressing

You may not think dressing necessary with the watermelon and cucumber. This watermelon-feta salad is great without dressing but a simple, bright dressing enhances its flavor. Honey-lime dressing only requires 4 ingredients:

Honey I used two tablespoons of Greek honey from Crete. The thyme, wild herbs and sage flavors really enhanced the other ingredients.
Lemon juice:Use lime juice if you don't have any.
Extra virgin Olive Oil I recommend using 2 tablespoons for this salad. You can use our Greek Early Harvest or fruity Spanish Hojiblanca olive oils.
Kosher Salt: Just a pinch will do to draw out the juices from the watermelons and cucumber cubes.

Watermelon salad

These salads are perfect for summer picnics. They are simple to prepare, colorful, and refreshing on hot days. The salad dressing can be made ahead and dressed just before serving. The dressing should last up to three days in the fridge.

Add watermelon, cucumber and fresh herbs to a large platter or salad bowl.
Pour the dressing over top and gently combine.
Then crumble the feta and sprinkle it over the salad.

Watermelon salad: Make it Your Own

This salad is pretty basic--watermelon with feta cheese, cucumber, and mint. But consider it a foundation for a watermelon-based salad! The following ingredients will elevate this salad. Play around! Enjoy your food!

Shallots and red onions:Small shallots, thinly sliced will give your dish a bit of a punch. They also add color.
Avocado :Cut up an avocado for a healthy dose of fat and indulgence.
Jalapeno Rings: Slice up jalapeno rings to add crunch and heat.
Red Pepper Flakes such as Aleppo Pepper:I like Aleppo over watermelons or mangos. It is not too hot but gives a nice kick and a hint of sweetness. We sell it because I highly recommend. Don't just stop at fruit if you give it a try. Aleppo pepper is great on Cherry Tomato Salads or topped with Creamy Whipped Feta dip. I could talk about this spice for hours, but I'll stop now!

Watermelon Salad: What to serve with it

Watermelon salad is a great way to get together with family and friends! Sun is shining, grill is on, pitchers of Strawberry Lemonade and White Sangria flow. When the sun starts to shine, my Mediterranean heart lights up and I am reminded of my childhood in Port Said.

You can pair this summer staple with any main meal! Watermelon salad, being so refreshing and cool, is a great way to balance out anything spicy. It goes well with Grilled Chicken with Garlic Harissa, or you can keep it simple and serve it with Chicken Kebabs or Pork Souvlaki.

You're in luck if you love fish, sandwiches or seafood. This watermelon and feta salad is perfect with Salmon Burgers or Grilled Swordfish.

Summer Salads to Savor

Prosciutto e Melone (Prosciutto and Melon)
Mediterranean Cucumber Tomato Salad
Cucumber Radish Salad
Mediterranean-Style Mango Salad Recipe

Browse All Mediterranean Recipes .

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Watermelon Salad Recipe With Feta And Cucumber

This simple, refreshing watermelon dish is made with sweet watermelon and cucumbers. It also includes creamy salty feta cheese, fresh basil and mint. This salad is brought together by the lime-honey sauce, which adds tanginess and extra punch. The watermelon and feta salad tastes best when served immediately, but the dressing can be made up to three days ahead and stored in the refrigerator.

Salad Course

Mediterranean Cuisine

Diet Gluten Free, Vegetarian

Prep Time 15 Minutes

Total Time 15 Minutes

8 8 Servings

Calories kcal

Author Suzy Kardsheh

Ingredients

Honey-Lime dressing

2 tablespoons honey
2 tablespoons lime juice
1 to 2 tablespoons quality extra virgin olive oil I used Greek Early Harvest
pinch of salt

Watermelon Salad

1/2 watermelon peeled, cut into cubes
1 English Or Hot House cucumber cubed (about two cups of cubed cucumbers).
15 fresh mint leaves, chopped
15 fresh basil leaves, chopped
1/2 cup crumbled feta cheese, more to your liking

Instructions

Make the dressing. In a small dish, whisk the lime juice, honey, olive oil, and a pinch of salt together. Put aside for a minute.
Make a Salad: In a large serving bowl or platter with sides, combine watermelon and cucumbers. Add fresh herbs.
Add the dressing to the watermelon and toss gently to combine. Serve the watermelon salad with feta cheese.

Video

Notes

Variations You can add avocado cubes or hot peppers. You can season the salad by adding a few Aleppo pepper flakes, which will add a bit of heat and sweetness to it.
Leftovers Tips: This is a very watery salad with cucumber and watermelon as the main ingredients. It is best to eat it the day it was prepared. If you do have leftovers, store them in a tightly-lidded glass container.
Browse our shop for quality Mediterranean ingredients such as olive oils and spices.

Nutrition

Carbohydrates: 28.2g

This post was recently updated to include new media and information for the benefit of readers.

The Mediterranean Dish first published the recipe Watermelon Salad With Feta Cucumber and Mint.

By: Suzy Karadsheh
Title: Watermelon Salad with Feta, Cucumber, and Mint
Sourced From: www.themediterraneandish.com/watermelon-salad-with-cucumber-feta/
Published Date: Thu, 25 May 2023 16:30:57 +0000

Frequently Asked Questions

Is milk OK on the Mediterranean diet?

Yes, milk in the Mediterranean diet is allowed. This diet includes dairy products like low-fat yogurt, cheese, and other important nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. You can also make your own smoothies or oatmeal with it. When shopping for milk, make sure to choose organic varieties. This will encourage sustainable farming and promote more sustainable agriculture. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

What should I eat in a day on a Mediterranean diet?

Healthy fats and proteins are key to a Mediterranean diet. There is also a lot of fresh fruits and vegetables. A healthy Mediterranean diet should include about seven to 10 servings of fruits and vegetables daily and two to four 3-ounce servings of lean protein such as fish or chicken. Healthy fats like olive oil and nuts are also encouraged in moderate amounts. You should aim to consume at least three servings each day of whole grains such as quinoa and barley or oats in order to maintain a healthy diet.

Additionally, limiting foods that may be unhealthy when eaten regularly is important, including all processed foods, added sugar, unhealthy fats, white bread, starches, sweetened drinks such as soda or juices, red meat, and processed meats containing saturated fat or nitrates, respectively. Avoiding dairy is a good idea. If you do want to include dairy, it should be done sparingly. You should limit the number of fish you eat to three per week. Mercury contamination can cause nutritional problems and may even lead to problems with your health.

Planning meals can ensure that you are getting the best from your Mediterranean diet. It is important to consider the nutritional benefits and how they will affect your heart health.

It is possible to have a pleasant experience following a Mediterranean diet. This includes delicious and nutritious food items. High-quality proteins such a wild-caught salmon, grass-fed pork, and organic eggs are recommended to ensure healthy eating habits. Incorporate heart-healthy fats like nuts, avocados and extra virgin Olive oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Avoid unhealthy fats, added salt, processed foods and starches as well as red meat and processed meats.

What are the main food items in a Mediterranean-style diet?

A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. When possible, it is best to eat fresh ingredients rather than pre-packaged processed food. Herbs are to be used generously instead of salt to flavor meals. You should incorporate physical activity into your daily schedule to reap the full benefits. Incorporating mindful eating techniques with family and friends when sharing food can help make this diet more enjoyable for those following it.

What foods are not permitted on a Mediterranean-style diet?

The Mediterranean diet prohibits certain food groups including processed foods and added sugar. To maintain the health benefits of this diet, certain foods should not be consumed. Although these foods are fine to eat occasionally, they can cause problems for your health if you eat them regularly.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. They also lack vitamins and minerals as compared to whole grains like quinoa and millet.

Other forms of sugar fall into this category as well; limit your intake of sweetened drinks - including soda, tea with added sugars, and juices - as these won't support weight management or healthy nutrient profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats and processed meats have high levels of saturatedfat, which can raise cholesterol levels, increasing the risk for heart disease, and other metabolic syndrome-related issues that could lead to more severe illnesses. Due to the association of nitrates with cell damage responses within the cells, processed lunchmeats may raise cancer risk. Avoid eating dairy products as they can contain high amounts of saturated fats.

Finally, fish ought not to be consumed beyond three times per week according to reliable estimates by nutrition experts who advocate for adhering strictly to certain limits depending on the type of fish being served up during mealtime plans - choose wisely which types you consume as some may contain mercury issues which diminish its healthful value impacting its nutritional intake benefits overlooked in most cases otherwise stated upfront when researching general information on particular seafood varieties commonly found strewn across local deli displays seen regularly at markets worldwide today.

Is it expensive to eat the Mediterranean diet?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Local grocery stores and farmers' markets have many staple foods. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. Plan your meals and budget accordingly. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

Statistics

Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

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How To

How does the Mediterranean Diet support brain health?

Mediterranean diet is a diet that consists of eating a variety of whole foods, fruits, vegetables, legumes and nuts. Red meat and added sugar are not allowed. The Mediterranean diet has many health benefits, including better brain health. According to research, the Mediterranean Diet can slow the aging process and reduce the risk of developing dementia. It may help with mood disorders, and provide protection against oxidative injury as it can protect against aging-related oxidative damages.

Many aspects of the Mediterranean diet are good for brain health and can help to prevent cognitive decline. Consuming large amounts antioxidant-rich food items like fruits and veggies, which are rich in vitamins and minerals, has the greatest benefit. Monounsaturated fats, such as olive oils, are important for maintaining healthy omega-3 levels. This is critical for brain health. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

Following a balanced Mediterranean diet plan that includes plenty of fresh fruits and vegetables; lean proteins like fish or poultry; whole grains; ample healthy fats from olive oil; occasional red wine, plus moderate dairy intakes like yogurt or cheese will help maintain adequate nutrition levels over time to reduce cognitive decline. Engaging in moderately vigorous physical activity will increase serotonin levels, which can support mental well-being. Combining these tips can help you achieve good mental and bodily health in old age.