Watermelon, Tomato and Mint Salad

Vegetarian
Gluten Free
Health score
15%
Watermelon, Tomato and Mint Salad
45 min.
8
153kcal

Suggestions


Welcome to a refreshing culinary journey that celebrates the vibrant flavors of summer! Our Watermelon, Tomato, and Mint Salad is not only a feast for the eyes but also a delightful burst of taste that will awaken your palate. Perfectly suited for a variety of occasions, this vegetarian and gluten-free dish serves up to eight people, making it a fantastic choice for gatherings, barbecues, or simply a light snack during warm days.

The combination of juicy, sweet watermelon paired with ripe heirloom tomatoes creates a delightful contrast of flavors. Adding the subtle kick of thinly sliced sweet onions and the aromatic freshness of chopped mint, this salad is a refreshing take on traditional summer sides. With crumbled feta sprinkled on top, it introduces a creamy texture that complements the crispness of the fruits and vegetables beautifully.

Whether served as an antipasti to kick off your meal or as a side dish to accompany your favorite grilled entrees, this salad brings a playful and invigorating twist to your table. Taking just 45 minutes to prepare and bursting with only 153 calories per serving, it's a guilt-free indulgence that you won't want to miss. Join us in making this cheerful dish that embraces the essence of summer gatherings, and watch as it quickly becomes a favorite among your friends and family!

Ingredients

  • ounces feta crumbled
  • tablespoons mint leaves fresh chopped
  • large orange heirlooms green ripe seeded cut into 1-inch cubes
  • medium onion sweet such as vidalia, maui, or walla walla, thinly sliced
  • pound watermelon seedless

Equipment

  • bowl

Directions

  1. Cut off and discard the watermelon rind.
  2. Cut the watermelon into 1-inch cubes, removing any seeds as needed.
  3. Transfer to serving bowl. Cover and refrigerate until chilled, at least 1 hour and up to 12 hours.
  4. Add the tomatoes, onion, and mint to the watermelon and toss gently.
  5. Add the feta and toss again.
  6. Serve immediately.
  7. From Summer Gatherings by Rick Rodgers, (C) © April 2008 William Morrow

Nutrition Facts

Calories153kcal
Protein10.71%
Fat19.02%
Carbs70.27%

Properties

Glycemic Index
18.02
Glycemic Load
15.01
Inflammation Score
-9
Nutrition Score
11.273478225521%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.77mg
Hesperetin
19.06mg
Naringenin
10.57mg
Apigenin
0.13mg
Luteolin
1.5mg
Kaempferol
1.58mg
Myricetin
0.58mg
Quercetin
6.32mg

Nutrients percent of daily need

Calories:153.02kcal
7.65%
Fat:3.53g
5.43%
Saturated Fat:1.94g
12.11%
Carbohydrates:29.31g
9.77%
Net Carbohydrates:26.18g
9.52%
Sugar:22.59g
25.1%
Cholesterol:12.62mg
4.21%
Sodium:167.95mg
7.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.47g
8.94%
Vitamin C:57.86mg
70.13%
Vitamin A:1612.15IU
32.24%
Vitamin B6:0.26mg
13.03%
Potassium:451.15mg
12.89%
Calcium:127.71mg
12.77%
Fiber:3.14g
12.54%
Vitamin B2:0.21mg
12.34%
Vitamin B1:0.18mg
11.71%
Folate:44.41µg
11.1%
Phosphorus:95.37mg
9.54%
Magnesium:38mg
9.5%
Vitamin B5:0.86mg
8.6%
Manganese:0.17mg
8.41%
Copper:0.16mg
8.11%
Iron:0.94mg
5.22%
Selenium:3.59µg
5.12%
Zinc:0.76mg
5.1%
Vitamin B3:0.84mg
4.18%
Vitamin B12:0.24µg
3.99%
Vitamin E:0.27mg
1.81%
Source:Epicurious