Summer Melon Salad with Feta and Mint

Vegetarian
Gluten Free
Health score
3%
Summer Melon Salad with Feta and Mint
45 min.
8
117kcal

Suggestions


Bright, refreshing, and bursting with summer flavors, this Summer Melon Salad with Feta and Mint is the perfect dish to celebrate the season. Combining juicy watermelon or muskmelon with sweet cherry tomatoes, creamy feta, and peppery watercress, every bite is a delightful balance of textures and tastes. A drizzle of extra-virgin olive oil and balsamic vinegar adds richness, while fresh mint brings a cooling, aromatic finish.

Ideal for picnics, barbecues, or light lunches, this salad is not only delicious but also vegetarian and gluten-free, making it a crowd-pleaser for all dietary preferences. Ready in just 45 minutes, it’s a fuss-free recipe that looks as vibrant as it tastes. The contrast of sweet melon, tangy cheese, and crisp greens makes it a standout side dish, antipasti, or even a light snack.

At just 117 calories per serving, this salad is as nutritious as it is flavorful. Packed with hydrating melon, antioxidant-rich tomatoes, and fresh herbs, it’s a guilt-free way to enjoy summer’s bounty. Whether you’re hosting a gathering or simply craving something fresh, this salad is a must-try for anyone who loves bright, wholesome ingredients.

Ingredients

  • tablespoons balsamic vinegar 
  • 0.5 cup feta cheese cubed
  • tablespoon mint leaves fresh chopped
  • tablespoons olive oil extra virgin extra-virgin
  • pint pears cut in half
  • servings pepper freshly ground to taste
  • servings sea salt to taste
  • bunch watercress washed and drained ( 2 cups)
  • cups watermelon cubed

Equipment

    Directions

    1. Place melon and tomatoes on a large platter or individual serving plates.
    2. Sprinkle cheese and watercress evenly on top.
    3. Drizzle with olive oil and vinegar; sprinkle with mint. Season with sea salt and pepper.

    Nutrition Facts

    Calories117kcal
    Protein6.88%
    Fat41.57%
    Carbs51.55%

    Properties

    Glycemic Index
    31.55
    Glycemic Load
    7.15
    Inflammation Score
    -5
    Nutrition Score
    4.9100000132685%

    Flavonoids

    Cyanidin
    1.22mg
    Catechin
    0.16mg
    Epigallocatechin
    0.35mg
    Epicatechin
    2.22mg
    Epicatechin 3-gallate
    0.01mg
    Epigallocatechin 3-gallate
    0.1mg
    Eriodictyol
    0.19mg
    Hesperetin
    0.06mg
    Apigenin
    0.04mg
    Luteolin
    0.43mg
    Isorhamnetin
    0.18mg
    Kaempferol
    1.06mg
    Myricetin
    0.01mg
    Quercetin
    1.43mg

    Nutrients percent of daily need

    Calories:116.85kcal
    5.84%
    Fat:5.72g
    8.81%
    Saturated Fat:1.76g
    10.99%
    Carbohydrates:15.97g
    5.32%
    Net Carbohydrates:13.74g
    5%
    Sugar:11.08g
    12.32%
    Cholesterol:8.34mg
    2.78%
    Sodium:304.5mg
    13.24%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:2.13g
    4.27%
    Vitamin C:10.24mg
    12.41%
    Vitamin K:12.93µg
    12.31%
    Vitamin A:613.6IU
    12.27%
    Fiber:2.23g
    8.91%
    Vitamin B2:0.12mg
    6.83%
    Calcium:63.81mg
    6.38%
    Potassium:179.3mg
    5.12%
    Phosphorus:50.3mg
    5.03%
    Vitamin B6:0.1mg
    4.81%
    Manganese:0.09mg
    4.67%
    Copper:0.09mg
    4.52%
    Vitamin E:0.66mg
    4.41%
    Magnesium:15.33mg
    3.83%
    Vitamin B1:0.05mg
    3.34%
    Vitamin B5:0.3mg
    3.01%
    Zinc:0.42mg
    2.8%
    Vitamin B12:0.16µg
    2.64%
    Folate:10.43µg
    2.61%
    Selenium:1.8µg
    2.58%
    Iron:0.45mg
    2.49%
    Vitamin B3:0.34mg
    1.71%
    Source:My Recipes