Fruit & Feta Salad
Enjoy this super-quick and refreshing salad featuring melon and feta cheese. You can substitute any of your favorite fresh-cut fruit items, such as grapes, mangoes, etc.
- Yield
- 4 Servings
- Serving size
- 1
- Rating
- 3.59 of 5 (93 ratings)
Food groups
- Dairy: 1/4 cups
- Fruit: 1 cups
- Protein Foods: 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- For the Vinaigrette:
- 2 tablespoons balsamic vinegar
- 1 1/2 tablespoons olive oil
- 1 dash black pepper
- For the Salad:
- 2 cups watermelon chunks
- 2 cups cantaloupe chunks
- 1/4 cup medium red onion, thinly sliced
- 6 cups fresh spinach or arugula
- 1/2 cup reduced-fat feta cheese crumbles
- 1/4 cup pine nuts
Directions
- Whisk together vinaigrette ingredients.
- Toss with remaining ingredients and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 221.98 |
| Total Fat | 15.55 g |
| Saturated Fat | 3.8 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 16.69 mg |
| Carbohydrates | 15.84 g |
| Dietary Fiber | 2.02 g |
| Total Sugars | 11.98 g |
| Added Sugars included | 0 g |
| Protein | 6.08 g |
| Calcium | 134 mg |
| Potassium | 512 mg |
| Sodium | 280.15 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 79 mg |
| Phosphorus | 152 mg |
| Selenium | 5 mg |
| Zinc | 2 mg |
| Vitamin A | 331 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 26 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 190 mcg |
| Folate | 67 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 1 mg |
| Choline | 25 mg |
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/fruit-feta-salad. Federal works are public domain in the United States.