An intriguing combination of sweet watermelon and tangy tomatoes makes for a juicy and refreshing summer salad! The cucumber and sunflower seeds add crunch and it is finished with fresh mint. Wheat berries provide a nutty flavor and chewy texture, but other whole grains can be used to make this salad- try quinoa, farro or brown rice.
Both tomatoes and watermelon contain lycopene, which is a phytonutrient in the carotenoid family. Current research is studying lycopene and its potential protection against prostate cancer. Lycopene is fat soluble, so eating a small amount of olive oil at the same meal as tomatoes and watermelon, will increase the absorption of this important phytonutrient.
- 1 ½ Tbsp olive oil
- 1 ½ Tbsp white balsamic vinegar (can substitute white wine vinegar)
- ¼ tsp salt
- ¼ tsp freshly ground black pepper
- 1 ½ cups cooked wheat berries (about ½ cup dry)
- 1 cup cucumber, peeled, seeded and sliced
- 1 cup seedless watermelon, diced
- 1 cup cherry tomatoes (any color), halved
- 3 Tbsp chopped fresh mint
- 2 oz feta cheese, crumbled (about 1/2 cup)
- 2 Tbsp toasted sunflower seed kernels
- To prepare dressing: whisk together olive oil, vinegar, salt and pepper. Set aside.
- Put cooked wheat berries in a large serving bowl. Pour dressing over the wheat berries; toss to coat.
- Add prepared cucumber, watermelon, tomato, and mint. Stir gently to combine.
- Sprinkle with feta cheese and sunflower seeds.