Summer hydration packed, refreshing salad.
The Watermelon, Cucumber, and Feta Salad is a healthy summer choice, primarily due to its hydrating and nutrient-dense ingredients. With both watermelon and cucumber being over 90% water, the salad is a delicious way to support hydration, which is vital for overall health, especially during the warm summer months in Omaha. Beyond its water content, the dish is rich in powerful antioxidants from the watermelon and red onion. It also delivers a strong dose of vitamins, including Vitamin C from the lime juice and Vitamin K from the cucumber, which supports immune function and bone health. Additionally, the feta cheese provides essential protein and calcium, making the salad more filling while also supporting your bone health. What elevates this dish beyond a simple fruit salad is its balanced nutritional profile.
| Prep Time 15 mins | Cook Time 00 mins | Total Time 15 mins |
Servings: 4-6
Ingredients
For the Salad:
- 5 Cups Watermelon
- 1 Large English Cucumber
- ¾ cup of crumbled feta cheese
- ¼ of a medium red onion
- ½ cup of fresh mint leaves
For the Lime Vinaigrette:
- 3 tablespoons Olive Oil
- 2 Limes
- 1 teaspoon Honey or Agave (Optional)
- ¼ teaspoon Black Pepper
- Sea Salt (for taste)
Instructions
Step One: Prepare the Ingredients
Cut Watermelon into 1-inch cubes and chilled, partially peel Cucumbers (in stripes) and cut into bite-sized half-moons, Thinly slice Red Onion, and roughly chop Fresh Mint.
Step Two: Mellow the Onion
Place the thinly sliced red onion in a small bowl of ice water for about 10 minutes while you prepare the other ingredients. This removes some of its harsh bite, leaving a crisp, sweet flavor. Drain well before using.
Step Three: Prepare the dressing
In a small bowl or jar, whisk together the olive oil, fresh lime juice, optional honey, and black pepper until well combined. Set aside.
Step Four: Combine the Salad Ingredients
In a large, shallow serving bowl, gently combine the chilled watermelon cubes, cucumber slices, drained red onion, and most of the fresh mint (save a little for garnish).
Step Five: Dress and Serve Immediately
Just before you are ready to serve, drizzle the lime vinaigrette over the salad. Toss gently until everything is lightly coated. Waiting to dress the salad prevents the watermelon from releasing too much water and keeps the dish crisp.
Step Six: Garnish and Enjoy
Sprinkle the crumbled feta cheese and the remaining fresh mint over the top. Add a pinch of flaky sea salt, if desired. Serve immediately.
Tips
- Add Some Crunch: For extra texture, consider adding ¼ cup of toasted pistachios or pumpkin seeds.
- Make it Peppery: Toss the salad with a large handful of fresh arugula for a peppery bite that complements the sweet watermelon.
- Turn it into a Meal: To make this a more substantial main course, add grilled chicken, shrimp, or a cup of chickpeas.
Herb Variations: While mint is classic, fresh basil or a combination of mint and basil also works beautifully.