Watermelon Cucumber Salad
Indulge in the refreshing flavours of Watermelon, Feta, Tomato, and Cucumber Salad, an ideal choice for a diabetes-friendly diet. This light and colourful salad combines sweet watermelon, crisp cucumber, and tangy feta, dressed with a simple vinaigrette, perfect for a healthy, hydrating summer meal.
- Suitable for diets:
- Gluten Free
- Kidney Friendly
- Low-Carb
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low in Calories: Watermelon and cucumbers are low-calorie foods, which makes this salad a light, refreshing choice that doesn't spike blood sugar levels.
- Healthy Fats: The extra virgin olive oil provides monounsaturated fats, which are heart-healthy and can help manage blood sugar levels effectively.
Advertisement
Equipment
- Mixing bowl
Ingredients
- watermelon (cubed) 2 cups
- cherry tomato (halved) 10
- cucumber (cut into half moons) 2
- feta cheese (cut into small cubes) 3 ounces
- mint (leaves, slivered) 6
- olive oil 3 tbsp
- red wine vinegar 2 tbsp
- lemon juice 1 tbsp
- pepper 1/8 tsp
- salt ¼ tsp
Advertisement
Cooking Tips
- Handling Feta: To keep the feta cheese from crumbling too much, cut it into small cubes gently and add it to the salad last to maintain its shape and texture.
- Balancing Flavours: Adjust the amount of lemon juice and red wine vinegar to suit your taste. Start with less and add more as needed to achieve the perfect balance between sweetness, acidity, and richness.
Advertisement
Instructions
- Gently toss the watermelon cubes with the tomatoes, cucumbers, feta cubes and mint.2 cups watermelon , 10 cherry tomato, 2 cucumber, 3 ounces feta cheese, 6 mint
- Drizzle with olive oil, red wine vinegar, and lemon juice.3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tbsp lemon juice
- Sprinkle with salt and pepper.1/8 tsp pepper, ¼ tsp salt
- Arrange salad on a platter or individual plates.
Advertisement
FAQ
- Can I make this salad ahead of time?
It's best to assemble this salad just before serving to prevent the watermelon and cucumbers from becoming too watery and to keep the feta firm. - What variations can I make to this salad?
For a different twist, try adding avocado for creaminess or replace the mint with basil for a different flavour profile. You can also add olives or capers for extra zing. - How should I store leftovers?
Leftover salad can be stored in an airtight container in the refrigerator for up to one day. Note that the texture of the ingredients may change slightly after storing. - Is this salad suitable for other diets?
Yes, this salad is also suitable for gluten-free and low-carb diets. It can be made vegan by omitting the feta cheese or using a vegan cheese alternative.
Advertisement
Nutrition
Per serving
Calories: 134kcal
Carbohydrates: 8g
Fiber: 1.2g
Sugar: 5.3g
Fat: 10.3g
Saturated Fat: 2.9g
Trans Fat:
Protein: 3.2g
Nutrition Facts
Watermelon Cucumber Salad
Serving Size
1.25 cups
Amount per Serving
Calories
134
% Daily Value*
Fat
10.3
g
16
%
Saturated Fat
2.9
g
18
%
Cholesterol
12.6
mg
4
%
Sodium
265
mg
12
%
Potassium
274.2
mg
8
%
Carbohydrates
8
g
3
%
Fiber
1.2
g
5
%
Sugar
5.3
g
6
%
Protein
3.2
g
6
%
Vitamin C
15.1
mg
18
%
Vitamin D
0.1
µg
1
%
Calcium
93.7
mg
9
%
Iron
0.7
mg
4
%
Magnesium
23.5
mg
6
%
Zinc
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
Categories
Leave a Reply
You must be logged in to post a comment.