This vegan watermelon feta salad combines the hydrating benefits of watermelon with protein-packed tofu.  It’s a wonderfully refreshing vegan salad for the summer that is requires very little time in the kitchen.  The vegan tofu feta cheese is a tangy complement to the sweet and juicy watermelon.  Linking up with Sarah and Deborah for Meatless Monday. 

“I want to turn on my oven and cook on this 90 degree summer day!” Said no one ever.  Ha! In the heat of summer, who wants to cook?  It’s way too hot to get my kitchen all steamy!  I just want to eat fruit all the time, or enjoy a chilled salad, or sorbet for dinner.  This vegan watermelon feta salad requires no cooking and is the perfect chilled salad for summer.

My favorite summer fruit is watermelon.  Runners should eat more watermelon. First of all, it’s hydrating. Watermelon is 92% water (I mean, it IS called WATERmelon).  But what really makes watermelon beneficial for athletes is its high lycopene and L-citrulline content. Lycopene is an anti-inflammatory compound (source), and L-citrulline is an amino acid that can alleviate muscle soreness (source).  So eating a refreshing watermelon salad is great for recovery!

While I could probably eat a straight up plate of watermelon all day every day, the other essential component to this summer salad is the vegan feta cheese.  The cheese is made from tofu, a plant-based protein source.  Protein is essential for athletes, especially post-workout, to rebuild muscles.  It’s in the time after a workout when you make fitness gains, so nutrition is important.  Tofu contains 8 essential amino acids, and it’s rich in calcium and iron.

Making vegan feta cheese from tofu requires a little planning.  But it’s so worth it.  Prepare the marinade and let the tofu marinate for at least 8 hours to really absorb the flavor and tang associated with feta cheese.  That gives you plenty of time to cube with watermelon, chop the red onion and mint, and make the balsamic glaze. Pro tip:  Prepare the tofu feta the evening before and let it marinate overnight. I’ve even let it marinate for almost 24 hours before; the longer it goes the more feta-like it tastes.

This vegan watermelon feta salad is a refreshing mixture of salty and sweet.  The tanginess of the tofu feta complements the juicy sweetness of the watermelon.  It quenches the thirst, provides a good amount of protein, and still feels like a light summer meal.  I’ve had this watermelon feta salad for lunch and dinner, and shared it at potlucks.  Feel free to leave the balsamic glaze off, but it adds an extra layer of sweetness.

Do you have a favorite summer fruit?  Do you like to mix salty and sweet foods? If you try this recipe, let me know!  Rate it, leave a comment, take a picture and tag @Rabbitfoodruns on Instagram.  I’d love to see how you enjoy your vegan watermelon feta salads! 

Buen provecho,

Becca

Print Recipe

Vegan Watermelon Feta Salad with Balsamic Glaze

Watermelon and tofu feta make a fabulous sweet and salty summer salad. Watermelon has electrolytes, and anti-inflammatory compounds, making it the perfect way to hydrate during the summer. Tofu feta provides a tangy protein source full of essential amino acids. This is a great summer potluck recipe, or easy main dish.

Servings

cups

Ingredients

Tofu Feta

• 1 12 oz block extra firm tofu
• 1 large lemon zest
• 2 tbsp apple cider vinegar
• 1 tbsp oil *olive or grapeseed oil work best, not coconut oil
• 1 tsp maple syrup
• 1/4 c chopped green or black olives
• 1 1/2 tbsp white miso
• 2 cloves garlic, finely minced
• 1 tbsp dried oregano
• 1 tsp dried marjoram
• 1 tsp dried thyme
• 1 tsp dried basil
• 1/2 tsp black pepper

Watermelon Salad

• 5 cups cubed watermelon about half of a large watermelon
• 1/2 cup sliced red onion
• 1/2 cup fresh mint leaves

Balsamic Glaze

• 1/2 cup balsamic vinagrette
• 2 tbsp maple syrup

Servings cups Ingredients Tofu Feta 1 12 oz block extra firm tofu 1 large lemon zest 2 tbsp apple cider vinegar 1 tbsp oil *olive or grapeseed oil work best, not coconut oil 1 tsp maple syrup 1/4 c chopped green or black olives 1 1/2 tbsp white miso 2 cloves garlic, finely minced 1 tbsp dried oregano 1 tsp dried marjoram 1 tsp dried thyme 1 tsp dried basil 1/2 tsp black pepper Watermelon Salad 5 cups cubed watermelon about half of a large watermelon 1/2 cup sliced red onion 1/2 cup fresh mint leaves Balsamic Glaze 1/2 cup balsamic vinagrette 2 tbsp maple syrup

Instructions

To make the tofu feta

1. Zest the lemon and add zest plus all the juice from the lemon to a small bowl (about 3 tbsp worth). Add the apple cider vinegar, oil, maple syrup, miso, chopped olives, garlic, oregano, marjoram, thyme, basil and black pepper. Whisk very well to combine.
2. Cut the tofu into cubes or crumble it. Place in a dish that shallow and long enough so the tofu lays flat in one layer. I use a long rectangular tupperware. Pour the marinade over the tofu so that all of the tofu is covered.
3. Let the tofu marinate for 8 hours or overnight. When ready to assemble to salad, drain the marinade. You can add 1/2 the tofu or more to the salad, depending on how much you want.

To make the balsamic glaze

1. In a small sauce pan, add the balsamic vinaigrette and maple syrup. Bring to a simmer and stir frequently to prevent burning. Simmer for 2-3 minutes. Remove from the heat and let cool, stirring every few minutes. It will thicken as it cools.

To make the watermelon feta salad

1. Slice the red onion in half. Save one half and slice the other half into thin semi-circles. Slice the mint leaves into thin ribbons. In a large bowl, serving dish, or platter, combine the watermelon, sliced red onion and mint leaves. Add the vegan tofu feta.
2. Drizzle the balsamic glaze over the salad and serve.

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