Watermelon Feta Salad With Fresh Mint & Arugula
A refreshing summer salad, ready in 15 minutes — yes please! This lightly dressed watermelon feta salad recipe with fresh mint and arugula is easy, healthy and quick to make. Ready in just 15 minutes, it’s a wonderfully simple summer salad. Add fresh blueberries for an extra burst of flavour!
There’s nothing quite like juicy and refreshing salads in the summer, am I right?! The combination of fresh, seasonal fruits, vegetables, and herbs in this watermelon feta mint salad is so flavourful, despite being a very simple dish.
When it’s scorching hot out, I want nothing more than a refreshing meal that requires no oven or stove – which is why I often turn to salads! This watermelon salad is perfect for those hot summer months when you barely feel like cooking.
As a dietitian, I’m happy to share that watermelon is packed with nutrition benefits as well. With a 90% water content, watermelon recipes (in general) are also great when you want something extra hydrating 🙂
Want more easy salad ideas? Check out my roundup of 20+ easy, healthy summer salad recipes for more inspiration!
How To Make Watermelon Salad
There is zero “cooking time” involved with this salad; rather, all it requires is preparation of a few simple ingredients!
Preparing the watermelon is probably the most time-consuming part of the recipe. To do this, you can either use a teaspoon to scoop out little “balls” of melon (like I did). Or, you can slice watermelon into 1-inch cubes.
Once your watermelon is ready, simply add a few large handfuls of baby arugula to a bowl, along with fresh blueberries, chopped mint, sliced avocado, and some crumbled feta.
To make the dressing, just mix olive oil, fresh lemon juice, salt, and pepper into a jar and give it a good shake. Toss the salad with the dressing, and you’re done.
It might sound simple, but I promise that this Watermelon Feta & Arugula Salad is BURSTING with flavour!
Nutritional Benefits Of Watermelon
Watermelon may just be the ultimate summer fruit, thanks to it’s incredible hydrating properties. True to its name, watermelon is over 90% water, helping you reach your daily fluid needs. Because the fruit is primarily water, it contains very little protein, fat, or energy (calories).
In the macronutrient department, watermelon provides about 12 grams of carbs per cup, and less than 1 gram of either protein or fat.
When it comes to micronutrients, watermelon is a decent source of vitamin C, beta-carotene (which converts to vitamin A), potassium, and copper.
Watermelon is also one of the best sources of an antioxidant called lycopene, which gives the fruit its red colour!
Nutritional Benefits of Arugula
Arugula is an incredibly nutrient-dense food and an excellent source of many micronutrients.
A 2-cup serving of arugula (40 grams) provides over:
- 50% of your daily vitamin K needs
- 20% of your vitamin A needs
- 8% of your daily vitamin C, folate, and calcium needs
TIP: This leafy green has a distinct peppery taste, which it seems people either love or hate. To reap the health benefits of arugula, try tossing it in a lemon-based salad dressing (as in this recipe). I find that the lemon helps to cut the pepperiness of arugula!
Nutritional Benefits of Blueberries
Blueberries are another rich source of vitamins and antioxidants!
A 1-cup serving of blueberries provides:
- almost 4 grams of dietary fibre
- 24% of your daily vitamin C needs
- 36% of your daily vitamin K
Blueberries are also a source of other micronutrients like:
- potassium
- manganese
- vitamin E
- vitamin B6
- copper
These richly-coloured berries are well known for their high antioxidant content. In particular, blueberries are rich in anthocyanins (polyphenols), which help to lower your risk of heart disease.
More Watermelon Recipes
- Grilled Watermelon Salad With Balsamic
- Watermelon Smoothie With Banana
- Watermelon Bowl With Kiwi & Lime
Did you give this Watermelon Feta & Mint Salad a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Watermelon Feta Salad with Fresh Mint & Arugula
Ingredients
- 1/2 a mini watermelon
- 3 cups arugula
- 1 cup fresh blueberries
- 1 medium-sized avocado, sliced
- 1 cup fresh mint
- 1/3 cup feta, crumbled
Salad Dressing:
- 3 Tbsp extra virgin olive oil
- 1/2 a lemon, juiced
- Salt + pepper to taste
Instructions
- Slice mini watermelon in half. Then, either chop watermelon into slices and cut 1-inch cubes of melon, OR use a teaspoon to scoop out small balls of melon. Cover and save unused half of melon in the fridge.
- Tear or chop mint into pieces.
- In a large bowl, combine arugula, blueberries, avocado slices, mint, feta, and watermelon chunks/balls.
- In a small jar with lid, combine dressing ingredients. Shake well and pour over salad.
- Toss salad until all ingredients are well-coated with dressing. Adjust seasonings to taste and feel free to add more of any ingredient!
- Enjoy immediately or chill in the fridge for 30 minutes before serving. This salad is best enjoyed cold!
Notes
- Blueberries are optional here, but taste delicious. You could also try swapping them with another fruit – strawberries are delicious with watermelon, too!
- Arugula can be swapped with a similar leafy green, like baby spinach or a spring mix.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
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