A refreshing, sweet-savoury salad designed for hot summer days—light, hydrating, and packed with texture and flavour.
Cooling Quinoa & Watermelon Salad with Mint and Feta Bliss
A vibrant, light salad that brings together nutty quinoa, creamy feta, juicy watermelon, and crisp lettuce leaves. It’s topped with toasted pumpkin seeds, aromatic nigella seeds, briny capers, fresh garden mint, and thin slices of red pepper, then finished with a bright drizzle of olive oil and fresh lemon juice. Every bite is a balance of sweet, salty, crunchy, and zesty—light yet incredibly satisfying.
Always love to sharing the health benefits of each ingredient I choose.
Health benefits:
- High in plant-based protein & fibre (quinoa): Helps keep you full longer and supports digestion and steady energy levels.
- Rich in antioxidants (watermelon, red pepper, mint): Supports skin health and helps protect cells from oxidative stress.
- Heart-healthy fats (olive oil, pumpkin seeds): Support cardiovascular health and help the body absorb fat-soluble vitamins.
- Bone-supporting nutrients (feta, pumpkin seeds): Provide calcium, magnesium, and phosphorus.
- Gut-friendly elements (capers, fibre-rich ingredients): Support digestion and a healthy gut microbiome.
- Anti-inflammatory properties (olive oil, nigella seeds, mint): May help reduce inflammation in the body.
Ingredients (serves 2–3)
- 1 cup cooked quinoa (cooled)
- 2 cups watermelon, cut into bite-sized cubes
- A handful of mixed lettuce leaves
- 80–100g feta cheese, crumbled
- 2–3 tbsp pumpkin seeds
- 1 tsp nigella seeds
- 1 handful walnuts
- 1 tbsp capers, drained
- 1 small red pepper (bell pepper), thinly sliced
- A small handful fresh mint leaves (roughly torn)
- 2–3 tbsp extra virgin olive oil
- Juice of 1 lemon
- Salt & black pepper to taste
Method
1./ Cook & cool the quinoa: Cook quinoa for about 20mins on a medium heat. Fluff with a fork and allow it to cool completely. In Summer, I prefer cool it down first then, serve it.
2./ Prep the base. In a large bowl, add the lettuce leaves as your fresh base.
3./ Add the main ingredients. Layer in the cooled quinoa, watermelon cubes, sliced red pepper, capers, and crumbled feta.
4./ Add herbs & crunch. Scatter over fresh mint leaves, pumpkin seeds, and nigella seeds or, any seeds you like: walnuts, pistachio or sesame seeds,
5./ Dress the salad. Drizzle generously with pressed or virgin olive oil and fresh lemon juice. Season with a little salt and black pepper. Or, you can also add a bit of vinegar.
6./ Toss gently & serve. Lightly mix everything together just before serving, so the watermelon stays juicy and fresh.
Why it works so well in hot weather
This salad is hydrating, naturally cooling, and balanced with protein, healthy fats, and fresh herbs—making it ideal for days when you want something light but satisfying.
Enjoy! I already made a couple of these this week. So tasty!
Julia