Why is Watermelon Healthy?
Watermelon is so tasty and easy to eat in slices or chunks, but making a salad elevates the experience and gives another opportunity to enjoy the benefits of this healthy fruit.
The beautiful color comes from lycopene, and watermelon has more of this beneficial antioxidant than any other fruit or vegetable, including tomatoes. According to WebMD, there are numerous advantages to eating watermelon:
- Studies show that lycopene can help your risk of cancer and diabetes because it is an antioxidant.
- Lycopene also protects your skin from the sun, and studies show that it may lower the risk of heart attacks.
- The amino acids citrulline in watermelon may help move blood through your body to reduce blood pressure.
- Watermelon has a natural pigment called beta-cryptoxanthin that may protect your joints from inflammation.
- Watermelon contains Vitamin A, which keeps your eyes healthy, and is 92% water, which means it keeps you hydrated.
Delicious Salad with Simple Ingredients
Less than ten ingredients make watermelon salad come to life: Watermelon, Vidalia onion, cilantro, jalapeno, salt, honey, lime juice, feta, and arugula. Vidalia onions are grown in specific counties in Georgia and are sweeter than yellow, red, and white onions. Watermelon follows the same season as the onion in the United States. If you are not fond of jalapenos, they can be omitted but start with a small amount if you are hesitant to try. It adds a subtle spice to the dish.
Substitutions and Notes on Ingredients
- Seedless watermelon is more convenient, but seed-in can be used
- Vidalia onion is preferred but can use a red onion
- Mint can replace cilantro
- Jalapeno can be omitted or replaced with a small green pepper
- Use freshly squeezed lime juice but bottled can be used if not available
- Can replace feta cheese with goat cheese
- Spinach can replace arugula, but I prefer the peppery taste of arugula or half of each
Watermelon Salad with Feta
- Total Time: 20
- Yield: 6 1x
- Diet: Gluten Free
This refreshing side salad of watermelon, arugula, and feta with a touch of heat from jalapeños will make you crave this fruit all year long. It goes great with your favorite grilled meat or seafood.
- 4 cups of seedless watermelon, diced
- 1 sweet onion (Vidalia), diced
- 1/4 cup cilantro, chopped
- 1–2 jalapeno pepper, seeds and membranes removed, minced
- 1/2 teaspoon kosher salt
- 1 teaspoon honey
- 3 Tablespoon fresh lime juice
- 1 cup feta cheese, crumbled, optional – omit if paleo
- 5-oz package baby arugula
- Combine all salsa ingredients in a bowl. This can be done ahead and refrigerated until ready to use.
- Whisk together the dressing of lime juice and honey.
- Toss dressing and salsa
- Place arugula in a salad bowl and top with dressed salsa
- Sprinkle feta on top
Salsa can be served in a hollowed-out watermelon half, if desired
- Prep Time: 20
- Category: Salad
- Method: Chop
- Cuisine: American
Keywords: watermelon salad with feta and arugula