Vegan Watermelon Salad

The Ultimate Summer Refresh: Vegan Watermelon Salad to Hydrate, Nourish & Glow

When summer hits hard, your body craves hydration, lightness, and nutrients that help you thrive—not just survive the heat. Enter: the vegan watermelon salad.

This isn’t just a pretty picnic dish—it’s a hormone-friendly, hydrating powerhouse that supports your energy, skin, and digestion. For women 40 and up, ingredients like watermelon, cucumber, and mint deliver more than flavor—they soothe inflammation, support detox pathways, and help your body regulate temperature naturally.

Watermelon has always been a summer fruit favorite for me ever since I was a child. Getting to eat it as a salad all summer long now in my midlife years is a real treat!

Let’s dig into why this salad deserves a spot in your weekly summer rotation—and how to make it in under 10 minutes.

🥗 Recipe: Vegan Watermelon Cucumber Mint Salad with Lime-Tahini Drizzle

Servings: 4
Prep Time: 10 minutes
No cooking required

🛒 Ingredients:

• 4 cups seedless watermelon, cubed
• 1 cup cucumber, thinly sliced (preferably Persian or English)
• ¼ cup red onion, thinly sliced
• ¼ cup fresh mint leaves, torn
• 2 tablespoons chopped fresh basil (optional but lovely)
• Zest of 1 lime
• Pinch of sea salt

💧 Lime-Tahini Drizzle:

• 2 tablespoons tahini
• Juice of 1 lime
• 1 teaspoon maple syrup
• 1 tablespoon cold water (add more to thin if needed)
• Pinch of sea salt

🥣 Instructions:

1. In a large bowl, gently toss the watermelon, cucumber, red onion, mint, basil (if using), lime zest, and sea salt.
2. In a small bowl, whisk together the tahini, lime juice, maple syrup, and water until smooth and drizzleable.
3. Drizzle dressing over the salad just before serving, or serve on the side for guests to add as they wish.
4. Garnish with extra mint or lime zest for a vibrant finish.

🧠 Why It’s Midlife-Friendly

• Watermelon is over 90% water—hydrating for skin, joints, and digestion. It’s rich in lycopene, an antioxidant that supports heart and bone health.
• Cucumber supports detox pathways and reduces bloating.
• Mint can ease digestive issues and cool the body naturally.
• Tahini adds healthy fats and calcium—important for bone strength in postmenopause.
• Lime boosts vitamin C and enhances iron absorption from plant foods.

💡 HealthyHer Tip:

This salad holds up well for 24 hours in the fridge—perfect for bringing to work or adding to your plant-based lunch rotation. You can also serve it over arugula or quinoa to bulk it up into a full meal.

Vegan Watermelon Salad

Stay cool and energized this summer with this vibrant vegan watermelon salad. Packed with hydrating ingredients and hormone-friendly nutrients—perfect for midlife wellness! 💡 Want help creating a full week of meals like this? Book your free 15-min consult

Author: Kristine Roberson Courses: Salads Recipe Keys: G Gluten Free N no sugar N no-oil Nut Free Soy Free Vegan

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Prep Time 10 mins Total Time 10 mins Difficulty: Beginner Servings: 4 Calories: 165

Ingredients

Servings

• 4 cups seedless watermelon (cubed)
• 1 cup cucumber, thinly sliced (preferably Persian or English)
• ¹⁄₄ cup red onion (thinly sliced)
• ¹⁄₄ cup fresh mint leaves (torn)
• 2 tbsp chopped fresh basil (optional but lovely)
• 1 medium lime (zested)
• Pinch of sea salt

💧 Lime-Tahini Drizzle:

• 2 tbsp tahini
• 1 medium lime (juiced)
• 1 tsp maple syrup
• 1 tbsp cold water (add more to thin if needed)
• Pinch of sea salt

To Make

1. In a large bowl, gently toss the watermelon, cucumber, red onion, mint, basil (if using), lime zest, and sea salt.
2. In a small bowl, whisk together the tahini, lime juice, maple syrup, and water until smooth and drizzleable.
3. Drizzle dressing over the salad just before serving, or serve on the side for guests to add as they wish.
4. Garnish with extra mint or lime zest for a vibrant finish.

Nutrition Facts

Servings 4

Serving Size 1 1/4 cups

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Amount Per Serving

Calories 165kcal

% Daily Value *

Total Fat 8g13%

Saturated Fat 1g5%

Total Carbohydrate 22g8%

Dietary Fiber 2g8%

Sugars 17g

Protein 3g6%

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Vitamin C 25 mg

Calcium 50 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

The dressing adds healthy fats to help absorb fat-soluble antioxidants (like lycopene from watermelon).

Naturally low in sodium unless additional salt is added.

Great as a light lunch, side dish, or post-workout rehydrating snack.

Keywords: vegan, summer, salad, watermelon