Healthy Watermelon Arugula Salad Recipe

This healthy watermelon arugula salad recipe is simple and takes very little time to do. It’s crunchy and peppery, and the juicy watermelon cubes just complete it.

What Is Arugula?

Arugula (or roquette) is an edible, medicinal herb that has a unique shape and a deep green hue. It’s often used in salads as a main ingredient, such as this watermelon arugula salad recipe of ours.

Similar to other greens, arugula has tender leaves and a crisp stem. However, its peppery, spicy, slightly tart taste definitely leaves a strong remark once you’ve had a taste.

Is Watermelon Arugula Salad Healthy?

This watermelon arugula salad recipe makes nutrient-packed salads. These nutrients help with essential functions in the body.

1. Healthier Heart (and Sleep)

Almonds contain plenty of magnesium. They help your heart maintain a steady beating rhythm, and thanks to this, it potentially improve sleep quality.

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2. Younger Look and Stronger Body

Almonds and arugula contain decent amounts of vitamin E, vitamin C (from lemon juice as well), and manganese. These nutrients belong to a group called antioxidants, which help to reduce cell damage, also known as inflammation.

Simply speaking, antioxidants keep you looking younger and lower your chances of getting cancer.

Apart from the antioxidants, which help you to maintain youthful skin, folate from arugula can also aid in strengthening your hair.

3. Brighter Eyes

Arugula contains a decent amount of vitamin A, or what we would refer to as beta-carotene. This nutrient promotes good eyesight, especially at night.

See this mushroom salad recipe for another healthy side dish. Or for more easy and nutritious salad, take a look at our healthy salad roundup.

Calories

This watermelon arugula salad recipe makes 4 servings. Each yields 207 calories, with the calories mainly coming from the olive oil, toasted almonds, and feta cheese.

How to Make

The first step is to choose the right arugula. We used the regular kind because its flavor is more intense, but you can pick baby arugula for a milder flavor.

Cut the watermelon into bite-size pieces and refrigerate them well before prepping other ingredients. Cooling watermelon beforehand takes the freshness to a whole new level.

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While the watermelon is in the fridge, toast your sliced almonds (if not toasted) and leave them to cool. You can also spread them on a tray and bake at 350°F for 5 minutes or until golden brown.

1. Arugula Salad with Goat Cheese

We used feta cheese in this watermelon arugula salad recipe. You can use goat cheese if that’s what you prefer.

There are many types of goat cheese, but we recommend the type that is firm, but not too firm. Since it yields more calories than feta cheese, use only 1 ounce of it instead of 1.5 ounces.

2. Dressing

Nothing is simpler than making a lemon and olive oil dressing. Whisk lemon juice, olive oil, salt and pepper in a small bowl, and set aside until other ingredients are ready.

You can add 1 teaspoon of mustard to the dressing to turn it into a simple lemon vinaigrette dressing. It also goes really well with arugula and the other ingredients.

3. Serve It

To serve, toss the arugula, almonds and lemon zest with the dressing. Divide it between plates, then place the watermelon and cheese on top.

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Can You Freeze This Salad?

We do not encourage you to freeze any salads. There are better ways of storing your salad for the sake of convenience.

One of the ways is to refrigerate the prepped ingredients separately, then toss them together when you need them. In regards to the toasted almond slices, keep them in a jar and store them at room temperature.

We understand that storing everything as one big batch is simpler, but that’s not the case with salads. Make enough for a serving then store the rest to enjoy the freshest salad possible.

But in case you have ended up with mixed leftovers, they should be consumed within a day. Otherwise, you end up with a soggy mess.

Healthy Watermelon Arugula Salad Recipe

5 from 1 vote

When it gets hot, make this chilled, refreshing, healthy watermelon arugula salad. It goes well with any sandwich you have in mind.

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• prep TIME 10 mins
• total TIME 10 mins

• COURSE Side Dish
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 207 kcal

INGREDIENTS

1x2x3x

• 17.6 oz watermelon (cubed)
• 7 oz arugula
• 1 tbsp lemon zest
• 3 tbsp lemon juice
• 3 tbsp olive oil
• 1/4 tsp ground black pepper
• 1/4 tsp salt
• 0.8 oz almonds (sliced and toasted)
• 1.5 oz feta cheese (cubed)

INSTRUCTIONS

1

In a small bowl, make the dressing by combining 3 tbsp lemon juice, 1/4 tsp salt, 1/4 tsp black pepper, 1 tbsp lemon zest and 3 tbsp olive oil.

2

Place 7 oz arugula, 0.8 oz almonds in a large bowl. Drizzle in the dressing and gently toss the vegetables. Don’t add watermelon and feta just yet.

3

Serve: place the tossed arugula in serving dishes; then, arrange 17.6 oz watermelon and 1.5 oz feta cheese on top.

NUTRITION

Nutrition Facts

Healthy Watermelon Arugula Salad Recipe

Amount Per Serving (1 serving)

Calories 207Calories from Fat 144

% Daily Value*

Fat 16g

25%

Saturated Fat 3g

19%

Trans Fat 1g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 9mg

3%

Sodium 279mg

12%

Potassium 376mg

11%

Carbohydrate 14g

5%

Fiber 1g

4%

Sugar 10g

11%

Protein 5g

10%

Vitamin A 1932IU

39%

Vitamin C 24mg

29%

Calcium 156mg

16%

Iron 1mg

6%

* Percent Daily Values are based on a 2000 calorie diet.

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