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Watermelon tomato salad with oatmeal and kalonji seeds - heart healthy salad recipe

Watermelon tomato salad with oatmeal and kalonji seeds

This salad is a knockout for heart health. It contains a who's who list of heart-friendly ingredients including tomatoes, watermelon, mint, peppery greens, kalonji seeds, and extra virgin olive oil.

Course Salad
Keyword kalonji seeds, tomato, watermelon
Total Time 20 minutes
Servings 2
Author Laura Livesey


  • 1/2 cup pinhead oats
  • 2.5 cups watermelon cut into chunks
  • 1 cup cherry tomatoes cut into half
  • 1/2 cup red onions
  • 1/2 cup mint (or parsley)
  • 1 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1 tsp kalonji seeds
  • 2 cups greens like arugula / rocket


  1. Make the oatmeal by adding the pinhead oats and 1 cup of liquid (veggie stock is good here) into a small pot on high heat and bring to a boil. Reduce heat and simmer for about 15 mins. Remove from heat, set aside and allow to cool slightly.

  2. While the oatmeal is cooking, cut up the watermelon and cherry tomatoes and add to a salad bowl along with the mint and red onions. Mix well to release some extra juice from the watermelon, which will augment the dressing sweetness.

  3. Make the dressing by whisking the olive oil, vinegar and kalonji seeds together.

  4. Add the dressing and the cooked oatmeal into your watermelon mixture. Combine well.

  5. Now line 2 bowls with peppery greens, and then spoon your watermelon mixture on top. Sprinkle on some more kalonji seeds (sesame seeds also work) on top for garnish if you like. Add salt and pepper to taste and you're ready to eat! If you like feta cheese, feta is really lovely in this as well!

Recipe Notes

I hope you enjoy this refreshing watermelon tomato salad which is perfect for August through October, or as long as watermelons last in your region. If you don't have the time or patience to make the oatmeal, which is the only step that takes a bit longer than simply chucking ingredients into a bowl, I have used old stale bread in a pinch. Breads like 100% rye or wholegrain sourdough cut into small cubes can work well to soak up the dressing. The other thing that works well is to serve it alongside some tinned fish for extra heart health points! Let me know if you love it as much as I do.