Watermelon, Olive, Feta, and Sunflower Seed Salad
Healthy, because
Even smarter
Nutritional values
Sweet watermelon is the main ingredient in this summer salad, which provides potassium. The feta is packed with protein, which helps to build and maintain muscle mass. Sunflower seeds protect blood vessels and the heart with their unsaturated fatty acids.
Other melons, such as honeydew melon, are also suitable for this summer salad. Feel free to add fresh mint and parsley as well for more flavor.
(Percentage of daily recommendation)
| Calorie | 301 cal. | (14 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 5.8 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 256 mg | (6 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 21 ozs Watermelon
- 1 ½ ozs black Olives (pitted)
- 2 Tbsps White vinegar
- 2 Tbsps lemon juice
- 1 tsp honey
- 4 Tbsps olive oil
- 5 ozs Feta
- 2 Tbsps Sunflower seed
Preparation steps
Cut the watermelon into cubes, and slice the olives. Mix the vinegar with the lemon juice, 1-2 tablespoons of water, the honey, and the oil. Season to taste with sea salt and cayenne pepper.
Mix the watermelon with the olives, then divide onto plates. Crumble the feta over the top, and drizzle with the dressing.
Sprinkle with the sunflower seeds, and serve.
