Watermelon Spinach Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
7%
Watermelon Spinach Salad
15 min.
8
134kcal

Suggestions

This watermelon spinach salad is a refreshing and healthy dish that's perfect for summer. It's a delicious way to enjoy the sweetness of watermelon and the crispness of spinach, all tossed together in a tangy vinaigrette. The addition of grapes, raspberries, and almonds gives this salad a wonderful texture and flavor contrast. It's a great option for a light lunch or as a side dish to grilled meats or fish. The best part is that it's ready in just 15 minutes and serves eight people, making it perfect for summer gatherings with family and friends. This salad is also vegetarian, vegan, gluten-free, and dairy-free, so it's an inclusive dish that everyone can enjoy. The combination of ingredients in this watermelon spinach salad creates a nutritional powerhouse. Spinach is an excellent source of vitamins K, A, and C, while watermelon provides a boost of hydration and antioxidants. The grapes and raspberries add even more vitamins and fiber, making this salad a true superfood. So, if you're looking for a tasty and nutritious dish to add to your repertoire, this watermelon spinach salad is a fantastic choice. It's a simple yet impressive recipe that showcases the best of summer produce. Impress your guests or treat yourself to a delicious and healthy meal with this easy-to-make salad.

Ingredients

  • 0.3 cup almonds sliced
  • ounces baby spinach fresh
  • cup grapes green halved
  • 0.5 teaspoon ground mustard 
  • 0.3 cup onion chopped
  • 0.3 teaspoon onion powder 
  • teaspoon poppy seeds 
  • cup raspberries fresh
  • 0.5 teaspoon salt 
  • 0.5 cup sugar 
  • 0.5 cup vegetable oil 
  • cups watermelon cubed seeded
  • 0.5 cup citrus champagne vinegar 

Equipment

  • bowl
  • blender

Directions

  1. In a blender, combine the vinegar, sugar, mustard, onion powder and salt. Cover and process until sugar is dissolved. Continue processing while adding oil in a steady stream.
  2. Add onion and poppy seeds; process until blended.
  3. In a large salad bowl, combine the spinach, watermelon, grapes and raspberries; sprinkle with almonds.
  4. Serve with vinaigrette.

Nutrition Facts

Calories134kcal
Protein5.51%
Fat30%
Carbs64.49%

Properties

Glycemic Index
36.34
Glycemic Load
12.69
Inflammation Score
-9
Nutrition Score
11.965217391304%

Flavonoids

Cyanidin
6.94mg
Petunidin
0.05mg
Delphinidin
0.2mg
Malvidin
0.02mg
Pelargonidin
0.15mg
Peonidin
0.02mg
Catechin
0.23mg
Epigallocatechin
0.14mg
Epicatechin
0.55mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.01mg
Naringenin
0.01mg
Luteolin
0.33mg
Isorhamnetin
0.33mg
Kaempferol
1.58mg
Myricetin
0.08mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:133.63kcal
6.68%
Fat:4.67g
7.19%
Saturated Fat:0.58g
3.62%
Carbohydrates:22.61g
7.54%
Net Carbohydrates:20.3g
7.38%
Sugar:18.87g
20.97%
Cholesterol:0mg
0%
Sodium:164.76mg
7.16%
Protein:1.93g
3.87%
Vitamin K:111.7ยตg
106.38%
Vitamin A:2227.55IU
44.55%
Manganese:0.43mg
21.4%
Vitamin C:14.06mg
17.04%
Folate:48.68ยตg
12.17%
Vitamin E:1.59mg
10.6%
Fiber:2.31g
9.23%
Magnesium:35.92mg
8.98%
Potassium:258.62mg
7.39%
Vitamin B2:0.1mg
6.14%
Copper:0.12mg
6.12%
Iron:1.08mg
6.01%
Vitamin B6:0.09mg
4.74%
Calcium:45.31mg
4.53%
Phosphorus:43.7mg
4.37%
Vitamin B1:0.06mg
3.98%
Zinc:0.37mg
2.47%
Vitamin B3:0.47mg
2.33%
Vitamin B5:0.18mg
1.79%
Selenium:0.95ยตg
1.36%
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