How To Make Watermelon Salad Three Ways

I actually had never heard of watermelon salad until a year or so ago and then came across a recipe for it in my favorite magazine, Cooking Light. I decided to just give it a try and discovered, much to my surprise, that it was absolutely delicious.

One great thing about watermelon salad is that it gives me an opportunity to use some of my overabundance of mint leaves! It seems no matter how many times I try and contain this herb in my garden, it just keeps overflowing and growing and growing.

That aside, watermelon salad is a wonderfully light and delicate change of pace from the usual summer salads that I make and one that everyone seems to enjoy. There are many variations and I decide to include all 3 of my favorites since they are all so good!  As you can tell, there are many, many more possibilities as well as these recipes.

Makes 8 servings (serving size: about 1 cup salad and 2 teaspoons cheese)

INGREDIENTS

• 2 cups (1-inch) cubed peeled seedless cucumber
• 2 cups (1-inch) cubed seedless watermelon
• 2 cups halved red grapes
• 3/4 cup peeled, cubed Asian pear (about 1 pear)
• 1/2 cup non-fat sour cream
• 1 tablespoon honey
• 1-1/2 teaspoons grated lime rind
• 2 tablespoons fresh lime juice
• 1/8 teaspoon ground red pepper
• 1/3 cup (3 ounces) crumbled feta cheese

PREPARATION

1. Combine 4 fruit ingredients in a large bowl.
2. Combine sour cream, honey, rind, juice, and pepper in a small bowl, stirring with a whisk. Pour sour cream mixture over fruit mixture; toss slightly to coat.
3. Sprinkle with cheese.

Nutritional Information

Calories: 118 (34% from fat)
Fat: 4.4g (sat 2.8g,mono 0.5g,poly 0.1g)
Protein: 3.1g
Carbohydrate: 18.5g
Fiber: 2.1g
Cholesterol: 17mg
Iron: 0.4mg
Sodium: 130mg
Calcium: 91mg

Makes 5 servings (serving size: 2 cups)

INGREDIENTS

• 1 tablespoon honey
• 1 tablespoon balsamic vinegar
• 1 tablespoon water
• 1-1/2 teaspoons olive oil
• 1/2 teaspoon lemon juice
• 1/8 teaspoon dried tarragon
• Dash of salt
• 4 cups torn spinach
• 4 cups thinly sliced romaine lettuce
• 2 cups (1-inch) watermelon balls
• 1 cup sliced strawberries
• 1/2 cup sliced cucumber
• 1/4 cup thinly sliced onion, separated into rings

PREPARATION

1. Combine honey through the salt (7 ingredients) in a bowl; stir well with a whisk. Set aside.
2. Combine spinach and remaining ingredients in a large bowl.
3. Drizzle dressing over salad and toss a bit to coat.
4. Serve.

Nutritional Information

Calories: 72 (13% from fat)
Fat:  1.8g (sat 0.4g,mono 0.8g,poly 0.4g)
Protein:  2.8g
Carbohydrate:  12.2g
Fiber:  3.8g
Cholesterol:  0.0mg
Iron:  2mg
Sodium:  46mg
Calcium:  74mg  

Makes 12 servings (serving size: about 1/2 cup salad and about 1 1/2 teaspoons cheese)

INGREDIENTS

• 1/2 cup chopped red onion
• 3 tablespoons fresh lime juice (about 2 limes)
• 4 cups cubed seeded watermelon
• 1/4 cup pitted kalamata olives
• 1/4 cup finely chopped fresh parsley
• 1/4 cup finely chopped fresh mint
• 1/2 cup (2 ounces) feta cheese, crumbled (or substitute other similar cheese)

PREPARATION

1. Combine onion and juice in a medium bowl; let stand 10 minutes.
2. Add watermelon, olives, parsley, and mint.
3. Cover and chill 1 hour.
4. Sprinkle with cheese.

Nutritional Information

Calories: 46 (47% from fat)
Fat:  2.4g (sat 0.9g,mono 1.3g,poly 0.2g)
Protein:  1.2g
Carbohydrate:  5.5g
Fiber:  0.5g
Cholesterol:  4mg
Iron:  0.3mg
Sodium:  136mg
Calcium:  34mg

If you are looking for a unique summer salad that is light and flavorful, try one of these 3 watermelon salads. 

Also feel free to interchange the ingredients - I routinely add red onions to my watermelon salads no matter which one I'm making and I do the same with mint because it just tastes so good together. 

Be creative and discover what other fruits, cheeses, etc. you can add to watermelon salads - another personal favorite not listed here is to add raspberries.  It makes a delicious addition to a watermelon salad.  Most of all, enjoy the bounty of summertime fruit!