Mediterranean Watermelon Salad

Change up your favorite summer fruit by adding Egyptian spices and fresh greens.

This salad combines the flavors of the Mediterranean with sweet watermelon. Let’s learn more about various ways to prepare Mediterranean watermelon salad and the history behind this yummy combination.

Mediterranean Watermelon Salad Recipe

This recipe uses bell peppers and tomatoes as well as plenty of spices to help you put a unique flavor profile on the lunch table.

Ingredients

  • 1 bowl cubed watermelon
  • 2 Yellow bell peppers
  • 1 cup cucumber
  • 1 cup onions
  • 1 cup tomatoes
  • 1 tbsp mustard paste
  • 10-12 Olives
  • 2 tbsp olive oil
  • Jeera (cumin) powder to taste
  • Oregano to taste
  • Flax seeds
  • parsley, chopped
  • Pistachios
  • Pomegranate juice
  • Rocket lettuce
  • Romaine lettuce
  • Salt and pepper

How to Make Mediterranean Watermelon Salad

  1. Place the pomegranate juice in a bowl.
  2. Add jeera powder, mustard paste, oregano, salt and pepper and whisk everything together. Add olive oil.
  3. In a clean bowl, combine the watermelon cubes, olives, onions, cucumber, yellow bell peppers and tomatoes.
  4. Sprinkle in parsley, salt and pepper. Then add flax seeds, lettuce leaves and pistachios.
  5. Toss it all together and serve it chilled.

Variations

The most popular additions to Mediterranean watermelon salad are almonds, peanuts, various greens, cucumbers and tomatoes.

Watermelon Salad with Feta — Yes, Please

This version adds the spicy tastes of dill and cool mint with gorgeously lush feta so that every bite hits your taste buds from different angles.

Rehydrate With Watermelon and Greens

Since watermelon is 90% water, it’s great for hydration. When you add greens like spinach, arugula and kale, this salad becomes a powerhouse of antioxidants. Try this watermelon and greens recipe at home.

Watermelon Tomato Soup

With just three ingredients — watermelon, tomatoes and olive oil — you can have a fresh, nutritious summer snack. Just throw everything in the blender and enjoy.

Nutritional Value of Mediterranean Watermelon Salad

This dish is full of dietary fiber and lots of vitamins and minerals that provide energy and good stuff your body craves. In fact, watermelon alone provides 25% of your daily dose of vitamin C, as well as 30% of the vitamin A you need each day. This salad helps your body soak up iron, potassium and calcium, and vitamin B-6, which builds up your immune system.

The health benefits of watermelon are believed to include prevention of diseases, such as high blood pressure, kidney disorders, diabetes, cancer, heatstroke, heart diseases, macular degeneration of the eyes and impotence.

History of Mediterranean Cooking

The origins of Mediterranean cuisine go back as far as ancient Egypt, between 3000 B.C. and 400 A.D. This culture promoted a varied diet, including the cultivation grains like millet, wheat, barley and rye. Adding grain to your Mediterranean watermelon salad makes the dish more filling and increases its energy boost.

Many Mediterranean dishes feature plenty of vegetables to create a nourishing dish. North African cuisine uses spices lavishly, and Egypt, Algeria, Tunisia, Libya, and Morocco feature saffron, coriander, saffron, cloves, cinnamon, cumin (or jeera), paprika, and chilies in their dishes to add heat. The Mediterranean influence is seen in the use of jeera, flaxseed and other ingredients.

Enjoy the melting pot of flavors that go into this cool dish with a glass of your favorite fruit juice any time of the year. It works great as a main dish, side dish or snack.

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