This Tomato & Watermelon Salad Recipe is incredibly heart healthy! And you’ll be SHOCKED at how well watermelon and feta work together!
Salty, sweet and refreshing, every bite bursts with flavor. This salad is truly a keeper, and an inventive way to make the most of summer produce. I love using heirloom tomatoes when I can find them. Serve with grilled fish or grilled steak.
Why This Tomato & Watermelon Salad Recipe Works:
The star of this heart-healthy combo is Lycopene, the antioxidant that gives tomatoes, watermelon, and red bell peppers their red coloring!
- Tomatoes are high in the antioxidant lycopene which reduces your risk of lung, stomach, and prostate cancer. Research shows they may even help to prevent diseases of the pancreas, colon, throat, mouth, breast, and cervix! Lycopene also may help to lower your levels of LDL or “bad” cholesterol, as well as your blood pressure, which means a lower risk of heart disease. It’s also amazing for clearing arteries!
- Watermelon is also rich in lycopene, which studies have shown may lower risk of heart attacks! It’s also rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure.
- Red bell peppers are another amazing source of lycopene! (Green peppers are not.) They’re also a source of cholesterol-lowering soluble fiber and powerful antioxidant vitamins A and C, which are great for heart health.
Ingredients for this Tomato & Watermelon Salad Recipe
Red Wine Vinaigrette:
- 1/4 cup red wine vinegar
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup extra-virgin olive oil
Salad:
- 1 small cucumber, peeled
- 1/2 small red onion
- 3 heirloom tomatoes (about 12 ounces total), cut into bite-size chunks
- 3 1/2 cups peeled seeded bite-size watermelon chunks
- 1 red bell pepper, cut into bite-size chunks
- 7 ounces French feta cheese, cut into 1/2-inch cubes (see note)
- 1 cup fresh mint leaves, thinly sliced
How to Make this Tomato & Watermelon Salad Recipe
MAKE THE VINAIGRETTE:
- Whisk the vinegar, salt and pepper in a medium bowl to blend. Gradually whisk in the oil to blend well. Set aside.
MAKE THE SALAD:
- Cut the cucumber in half lengthwise, then, using a spoon, scrape out the seeds. Cut the cucumber halves crosswise into thin half-moon slices. Using a mandolin, cut the onion into 1-inch-long paper-thin slices. Toss the sliced cucumber, onion, tomatoes, watermelon, bell pepper, cheese and mint in a large bowl with enough vinaigrette to coat. Serve immediately.
- Prep Tip: The vinaigrette can be made up to 1 week ahead. Store it in a tightly-sealed jar and refrigerate. Let the vinaigrette stand at room temperature until the olive oil liquefies, about 20 minutes, before shaking to blend.
- Cook’s Note: Feta is traditionally a Greek sheep’s milk cheese, but I prefer the French variety for its mid and creamy taste. Always store tomatoes at room temperature; place them in a decorative basket in your kitchen. Refrigeration can make them pulpy and dull their flavor. Do not cut or slice the tomatoes too far ahead of time or they will oxidize and turn acidic.
FAQ
What else contains heart-healthy lycopene?
Other sources of lycopene include guava, papaya, and pink grapefruit. The best source of lycopene remains tomatoes in nearly all of their forms: sun-dried, puree, fresh and canned!
What if I don’t have feta on hand?
You can substitute feta with cottage cheese, goat cheese or queso fresco.
Tomato & Watermelon Salad
A salty-sweet beautiful blend of summertime produce!
Ingredients
Red Wine Vinaigrette
- ¼ cup red wine vinegar
- 1 tsp kosher salt
- ¼ tsp freshly ground black pepper
- ½ cup extra virgin olive oil
Tomato & Watermelon Salad
- 1 small cucumber peeled
- ½ small red onion
- 3 heirloom tomatoes (about 12oz total) cut into bite-size chunks
- 3½ cups bite-size watermelon chunks peeled & seeded
- 1 red bell pepper cut into bite-size chunks
- 7 oz French feta cheese cut into 1/2-inch cubes (see note)
- 1 cup fresh mint leaves thinly sliced
Instructions
Red Wine Vinaigrette
- Whisk the vinegar, salt and pepper in a medium bowl to blend. Gradually whisk in the oil to blend well. Set aside.
Tomato & Watermelon Salad
- Cut the cucumber in half lengthwise, then, using a spoon, scrape out the seeds. Cut the cucumber halves crosswise into thin half-moon slices. Using a mandolin, cut the onion into 1-inch-long paper-thin slices. Toss the sliced cucumber, onion, tomatoes, watermelon, bell pepper, cheese and mint in a large bowl with enough vinaigrette to coat. Serve immediately.
- Prep Tip: The vinaigrette can be made up to 1 week ahead. Store it in a tightly-sealed jar and refrigerate. Let the vinaigrette stand at room temperature until the olive oil liquefies, about 20 minutes, before shaking to blend.
- Cook's Note: Feta is traditionally a Greek sheep’s milk cheese, but I prefer the French variety for its mid and creamy taste. Always store tomatoes at room temperature; place them in a decorative basket in your kitchen. Refrigeration can make them pulpy and dull their flavor. Do not cut or slice the tomatoes too far ahead of time or they will oxidize and turn acidic.
