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Mediterranean Diet Watermelon & Feta Summer Salad Recipe

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.

Mediterranean Diet Watermelon & Feta Summer Salad Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

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:


Mediterranean Diet Watermelon & Feta Summer Salad Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

  • 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:


  1. Prepare the Ingredients:

  • Cube the watermelon and chop the cucumber.

  • Thinly slice the onion and chop the fresh mint.

  1. Cook the Couscous:

  • Cook the tricolored couscous according to package instructions and let it cool.

  1. Assemble the Salad:

  • In a large bowl, combine the salad greens, cubed watermelon, marinated feta, cooked couscous, sliced onion, and chopped cucumber.

  1. Add the Dressing:

  • Drizzle the balsamic vinegar and lemon juice over the salad.

  • Toss gently to combine all the ingredients.

  1. Garnish:

  • Sprinkle the chopped fresh mint over the top of the salad.



Mediterranean Diet Watermelon & Feta Summer Salad Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

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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