Summer is here. And the best way to stay hydrated and to eat something light but still packed with quality protein is my new fresh watermelon salad with a lovely coconut lime dressing.
What a healthy and refreshing dish! Watermelon is so juicy these days that this salad is a hit at home! I make it on repeat not only during the summer but whenever the watermelon season is open until the end.
This fresh watermelon salad can come together in 15 minutes (maybe less) with only few ingredients that transforms this salad into magic. And you can make a fancy first meal course too by layering the watermelon and the tofu or feta.
The ingredients are a staple (especially if you are plant-based like me): fresh mint leaves, pumpkin seeds (quickly roasted in a pan), some red onion thinly sliced, edamame beans, and radishes. The texture is just perfect for this salad and it is so refreshing.
Vegan (healthy) or vegetarian ?
I love to use firm tofu for this salad, but you can use feta or goat cheese too.
It is important to choose firm tofu because soft or silk tofu will fall apart easily. This watermelon salad recipe does not require marinating the tofu, as I use olive oil and a delicious dressing on top. Not to mention that the roasted pumpkin seeds and the fresh mint and onion bring already serious flavors to this dish.
I always go for organic and non GMO tofu. About tofu, recent studies demonstrate that soy (like tofu) could lower LDL cholesterol and have a positive impact on some cancers and menopausal symptoms. “Healthiest choices of soy foods include edamame, cooked soybeans, tempeh, tofu and unsweetened soy milk” from Nutrition Facts.
What dressing for this delicious salad?
Coconut and watermelon. Have you tried it yet ? You seriously have too. It is fabulous.
My coconut lime dressing tastes so good and is a champion with this refreshing salad.
If you don’t have a can of coconut milk by hand, a nice and easy balsamico and olive oil dressing or only some fresh lemon juice is divine too on top of this watermelon salad. But if you want to bring it to another level, opt for the coconut dressing.
Top Tip about watermelon
Watermelon is a very refreshing and sweet fruit. It is surprisingly high in nutrients and vitamins with its 92% water.
It’s very low in calorie, 1 cup contains only 46 calories. But it is high in Vitamin C, Vitamin A, Potassium. Did you know that the amino acid in watermelon seems to help with sore muscles? This fruit is the perfect post workout snack as it is hydrating.
And whenever it is the season and I crave for something sweet and juicy, I go for watermelon (a lot actually).
Did i forget to mention that this salad is a winner amongst the kids too?
Healthy fresh watermelon salad and…
Fresh, minty, juicy, crispy and high in protein.
If you make it
If you make the fresh watermelon salad recipe, tag me on Instagram as @live.and.taste and use #liveandtaste hashtag.
Feel free to ask me any question or leave me a comment (reply) below the recipe, I will be thrilled to reply to you.
Healthy greetings from Laetitia
FRESH WATERMELON SALAD WITH COCONUT LIME DRESSING
INGREDIENTS
Watermelon SALAD or TOWERS
- ¼ watermelon, cubed or sliced into equal rectangles - kept in the fridge to make sure it is cold.
- 2-3 radishes, thinly sliced
- ¼ cup edamame (fresh or defrost)
- ½ red onion, thinly sliced with a knife or a mandoline
- ½ cup tofu/feta, cubed
- ¼ cup pumpkin seeds, roasted in a pan
- 3 stalks of mint leaves, chopped (or not)
- Gomasio and fresh ground pepper to taste
DRESSING : Coconut Lime Dressing
- 1 lime, freshly squeezed
- 4 tbsp coconut milk can (full fat)
- 2-3 stalks of fresh dill, chopped
- Gomasio and fresh ground pepper to taste
- 1-2 tbsp water (optional)
INSTRUCTIONS
- Place ¼ cup of frozen edamame in hot water and let it defrost on the side.
- Roast the pumpkin seeds in a non-stick pan for 2 to 4 minutes or until brown. Let it cool down on the side.
SALAD : Watermelon SALAD
- For the salad, cut the watermelon into cubes to make a salad. Place in a big bowl.
- Wash and slice thinly the radishes. Peel and slice thinly half of a red onion. Cut the tofu/feta into small cubes for the salad. Add them all to the bowl.
- Then chop the mint leaves (if desired) and shell the edamame (throw the water). Add to the bowl along with the roasted pumpkin seeds.
- Pour a bit of olive oil on top of the salad and add fresh pepper and Himalayan salt to taste. Using 2 spoons, mix all the ingredients carefully. (I like to add a little bit of olive oil here even if I make the coconut dressing). Keep in the fridge or eat it straight away.
2 Watermelon TOWERS / first course
- If you want to make 2 watermelon towers, cut the watermelon into rectangles (approx. 6 rectangles). Place 3 of each on 2 different plates (layering them into a tower).
- Cut the tofu or feta into rectangles in this case and place it in between the watermelon pieces to make 2 towers.
- Then, wash and slice thinly the radishes. Peel and slice thinly half of a red onion. Use them to decorate the plate.
- Finish the decoration with some mint leaves and shelled edamame. Add salt and pepper, and a bit of olive oil. Serve it (if you want to keep it in the fridge, you can keep the decoration on the side and decorate later while serving).
DRESSING : Coconut Lime Dressing
- Wash and chop the dill.
- Whisk all the ingredients together and drizzle on the top of the salad or on top of the towers.
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