Watermelon and Feta Salad
A refreshing summer favorite.
In this salad, the salty tang of creamy feta cheese contrasts with pieces of sweet watermelon and juicy golden nectarines. A mix of arugula, endive, and leaf lettuce adds a slightly peppery taste, while the toasted pumpkin seeds give a crunch. The dressing is light and zesty, complementing the flavors of the salad perfectly. Serve with whole-wheat bread for a light lunch or dinner meal.
[ingredients-list title=”Ingredients” serving_size=””]
- 1 small watermelon (about 1 pound)
- 2 large nectarines or peaches
- 6 cups mixed salad greens, including arugula, endive, and leaf lettuce
- 1 cup crumbled feta cheese
- 2 tablespoons toasted pumpkin seeds or sunflower seeds
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
[step-list-wrapper title=”How to make it” time=”20 minutes”]
[step-item number=”1″ image_url=”” title=”” ]First, make the dressing. Place the oil, lemon juice, salt, and pepper into a 2-cup jar or container with a tight-fitting lid. Cover and shake until well blended.[/step-item]
[step-item number=”2″ image_url=”” title=”” ]Using a serrated knife, cut the watermelon into bite-size chunks, discarding the rind and all of the seeds. Toss into a
large salad bowl.[/step-item]
[step-item number=”3″ image_url=”” title=”” ]Cut the nectarines in half (do not peel) and pit them. Place the nectarines on a cutting board, cut side down, and cut lengthwise into thin slices; toss with the watermelon chunks. Tear the salad greens into bite-size pieces and add to the fruit. Toss to mix.[/step-item]
[step-item number=”4″ image_url=”” title=”” ]Crumble the feta cheese over the salad. Sprinkle the seeds over the top and drizzle with the lemon dressing; serve.[/step-item][/step-list-wrapper]
* Pear and Gorgonzola salad: Instead of the watermelon and nectarines, use 1 pound ripe, cored, thinly sliced red Bartlett or Comice pears, and 3 cups sliced ripe strawberries. Use 1 cup creamy Gorgonzola cheese instead of the feta cheese. Include radicchio in the mix of salad leaves.
* Try using toasted walnuts in place of the toasted pumpkin or sunflower seeds.
* The golden nectarines and peaches contain the antioxidant beta-carotene, which the body converts into vitamin A. Watermelon contains a fair amount of vitamin C.
* Feta cheese is relatively high in sodium, and actually contains more than twice as much sodium as found in the same quantity of cheddar cheese. To reduce the salt, soak the feta in milk for 30 minutes. Then rinse the cheese in a strainer under running water and pat dry on paper towels.
* Sunflower seeds are one of the best sources of vitamin E, which helps to maintain red blood cells and muscle tissue.
[nutrition-info calories=”198″ calories_fat=”131″ fat=”15g” sat_fat=”5g” choles=”22mg” sodium=”386mg” carbs=”13g” sugars=”9g” protein=”6g” fiber=”2g”]
Excellent source of vitamin A, vitamin C. Good source of calcium, folate, magnesium, phosphorus, riboflavin, vitamin B6.Exchanges: fruit 1/2, vegetable 1, meat (high fat) 1, fat 1
[cooking_tip]To serve the salad later, prepare the salad through Step 2, cover with plastic wrap, and refrigerate. Proceed with Steps 3 and 4 right before serving. Serves 4.[/cooking_tip]