Watermelon Mango Feta Salad

Watermelon Mango Feta Salad is the perfect salad. Sweet, refreshing and absolutely delicious! As the summer marches on, it brings with it a bounty of fresh fruits and vegetables that are ready to be enjoyed. As the temperatures continue to rise, I say it’s time to enjoy a juicy watermelon feta salad with my favorite watermelon feta salad recipe and a few other ingredients.

Alongside the benefits of watermelon this article gives you the answer to the question can you make watermelon feta salad ahead of time? and give you recipes for a fresh watermelon and feta salad.

Watermelon Mango Feta Salad

Fresh and nutritious, watermelon mango feta salad. This dish mixes the sweet watermelon, the fruity mango, and the tangy feta to provide a delicious flavor combination. One of my favorite salads for summer is this one!

INGREDIENTS FOR THE SALAD

• watermelon, cubed 1 inch and seeds removed
• mango, sliced thin
• mixed field greens
• raspberry vinaigrette (recipe below, or use your own)
• feta cheese
• candied pecans (method below)

INGREDIENTS FOR THE VINAIGRETTE

• 1 cup fresh raspberries
• 1 tbsp granulated sugar
• 3/4 cup good balsamic vinegar
• 1/4 cup extra virgin olive oil
• 1 tbsp honey
• 1/2 tsp kosher salt
• 1 tbsp fresh mint, chopped

INGREDIENTS FOR THE CANDIED PECANS

• 1 lb pecan halves
• 2 cups sugar
• 4 cups water

DIRECTIONS FOR THE CANDIED PECANS

1. 4 cups of water and 2 cups of sugar are heated in a pan.
2. Pecans are next added and the mixture is brought to a boil.
3. The pecans are finished when you can crack them open and the middle is no longer white.
4. Pecans should be removed from liquid and placed on a sheet pan with parchment paper.
5. Bake the pecans at 275° for 20 to 30 minutes, or until they are no longer sticky to the touch.

DIRECTIONS FOR THE VINAIGRETTE

1. Combine the sugar granules with the fruit.
2. Set aside and give yourself around 30 minutes to rest.
3. After 30 minutes, use a fork to crush the berries and then whisk in the remaining ingredients.

ASSEMBLE THE BEST EVER WATERMELON FETA SALAD WITH MANGO

1. Place the field greens on a platter and toss with the raspberry vinaigrette. There should be two full cups of lettuce in each salad.
2. Fruit should make up around one cup. Add feta cheese and candied pecans as garnish.
3. Enjoy!

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FRESH WATERMELON AND FETA SALAD

This salad is fresh, healthful, and refreshing. The watermelon paired with the other fruits pack in some fantastic nutrients and the light dressing will have you wanting an additional dish!

PREP TIME – 20 MINUTES

TOTAL TIME – 20 MINUTES

SERVINGS: 10 SERVINGS

Ingredients  1x2x3x

• 1 watermelon medium sized, about 8 cups, cut into small chunks
• 2 large mangoes pitted and skins removed
• 1 and ¼ cups fresh strawberries stems removed and chopped
• 1/3 cup olive oil
• 3 tablespoons freshly squeezed lemon juice
• 2 teaspoons salt
• ½ teaspoon pepper
• 1 and ½ cups feta cheese crumbled
• ½ cup mint leaves chopped

Instructions 

• Mix the olive oil, lemon juice, salt, and pepper in a small bowl.
• Combine the strawberries, mango, and watermelon in a big bowl. Gently stir. Add the dressing and stir.
• Add feta cheese and mint leaves as garnish.
• Serve right away.

Nutrition

Serves: 10

Calories – 227kcal (11%)

Carbohydrates – 41g (14%)

Protein – 3g (6%)

Fat – 8g (12%)

Saturated Fat – 1g (5%)

Cholesterol – 1mg

Sodium – 472mg (20%)

Potassium – 591mg (17%)

Fiber – 3g (12%)

Sugar – 34g (38%)

Vitamin A – 3104IU (62%)

Vitamin C – 55mg (67%)

Calcium – 42mg (4%)

Iron – 1mg (6%)

Watermelon Feta Salad

For hot summer days, try this cool, delectable watermelon feta salad recipe. It’s the right balance of savory and sweet thanks to the feta, cucumber, mint, and lemon. Watermelon salads are my favorite since they are refreshing and healthful while also being filling. Watermelon salads may be made quickly and easily with a few fast chops and a quick toss. They taste and look like summer because of their incredibly fresh flavors and brilliant hues.

You understand what I mean when I say there is nothing like cutting through a good watermelon. Perfectly crisp, vividly crimson, and unbelievably sweet without any mealy, spongy components. When I see a good one, I know that half of it will be used in this salad and the other half will be eaten on its own. Fruits in the summer are finest. In my opinion, and I always look forward to eating them that way, they are also delicious in salads, pies, galettes, and savory dishes like my Moroccan Grilled Chicken With Apricots. This watermelon salad with feta, mint, cucumber, and a straightforward acidic lemony vinaigrette is just the kind of sweet-savory combo that I can’t resist. Before we discuss the ingredients and instructions, I should clarify that, aside from the feta and Kalamata olives, this salad is not at all Greek. At least, I didn’t eat watermelon this way growing up. My mother always serves it sliced on a tray with feta on the side, without any dressing or other preparations, more as a snack than a salad. Having saying that, this is a fantastic salad variation that is very addictive.

Watermelon Feta Salad Recipe

I wholeheartedly recommend trying watermelon with a savory twist if you haven’t already! It pairs nicely with the other salty, briny, and acidic ingredients in this salad since it is so fresh and juicy. What you will need is listed below:

• Shallot or red onion: for mild bite of flavor and crispy texture
• Cucumber, for a cool, crisp addition
• Feta cheese, for a creamy, tangy component. Adds contrasting creaminess and saltiness to the sweet, juicy watermelon.
• Mint & or basil, for fresh herbal notes
• Lemon, gives this watermelon salad some zip and life.
• Watermelon – the star ingredient. Succulent and sweet, an unconventional salad base that is hydrating, low on calories, and contains ample amounts of lycopene, a powerful antioxidant. Inn be like to use seedless in this salad.
  

Watermelon Feta Salad Recipe Variations

This watermelon feta salad is a great one to play with. It’s so versatile. Here are some of my favorite ways to change it up:

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• Want it with a fiery kick? Chili is chopped up and added to the dressing.
• Grab a handful of toasted walnuts, cashews, almonds, or pine nuts to add a little crunch.
• Serve this salad alongside some quinoa or wild rice to make it a complete meal. You can also serve it over baby kale, spinach, or arugula.
• Consider using chopped avocado for a creamy element.
• Consider enhancing it with more fruit, such as diced kiwis or citrus segments (orange or grapefruit)
• Alternately, swap out the watermelon for berries, cherries, or thinly sliced stone fruit.
• For this salad, you can use any dressing you choose. A basic dressing with lemon or lime juice goes well, as does a balsamic one.

Can you make watermelon feta salad ahead of time?

• Make-Ahead. A watermelon salad can be made up to four hours ahead of time. Immediately before serving, add the feta.
• to keep. It is preferable to eat this watermelon feta salad soon after it has been thoroughly prepared and put together.

How to make watermelon salad:

1. Simply cut up all of your produce and put it in a bowl.
2. Combine the ingredients for your vinaigrette or dressing.
3. After drizzling, give the salad a gentle shake.

Health Benefits Of Watermelon

Since watermelon contains 90% water, eating it might help you stay hydrated during the summer. Its natural sugars can also sate a sweet tooth.

Antioxidants are also present in watermelon. These compounds can aid in the body’s elimination of molecules referred to as free radicals or reactive species. Free radicals are created by the body naturally during processes like metabolism. Smoking, air pollution, stress, and other environmental stressors can also cause them to form.

Oxidative stress can happen if the body has an excessive amount of free radicals. This may cause cell damage and result in a variety of illnesses, including cancer and heart disease.

Some free radicals can be eliminated by the body naturally, although dietary antioxidants aid in this process.

Here are a few ways that watermelon’s antioxidants and other nutrients may contribute to a person’s health.

Asthma prevention

Some specialists think that the development of asthma is influenced by free radicals. Vitamin C and other antioxidants, which are found in the lungs, may lower the chance of developing asthma.

However, a diet high in vitamin C may provide some protection. Studies have not proven that taking vitamin C supplements can help prevent asthma.

12.5 milligrams (mg), or between 14% and 16% of a person’s daily requirements, of vitamin C are included in a cup of watermelon balls, which weigh about 154 grams (g).

Blood pressure

In a 2012 study, researchers discovered that middle-aged patients with obesity and early hypertension had lower blood pressure in and around their ankles while using watermelon extract. Two of the antioxidants found in watermelon, L-citrulline and L-arginine, were proposed by the authors as potential candidates to enhance artery health.

Another antioxidant found in watermelon, lycopene, may help prevent heart disease. According to a 2017 review, it might accomplish this through lowering inflammation related to high-density lipoprotein (HDL), also known as “good” cholesterol.

Low-density lipoprotein (LDL), or “bad” cholesterol, may be managed with the aid of phytosterols, which are plant-based substances. Some recommendations call for 2 grams (g) of phytosterols per day. At 3.08 mg, 154 g of watermelon balls only supply a little quantity.

Although lowering LDL cholesterol may help prevent heart disease and high blood pressure, the precise effect of phytosterols on CVD is still unknown.