Don’t throw out that watermelon rind! Use it in this Watermelon Rind Stir Fry- A Delicious No Waste Meal.
Did you know you can eat the entire watermelon including the outer rind? Not only is it healthy and delicious, it soaks up flavours from sauces beautifully making it perfect for a stir fry.
What Does Watermelon Rind Taste Like?
The taste of watermelon rind can be described as a sweet cucumber with the texture of zucchini. This previously passed over delight is both nutritious and delicious. It’s crunchy and juicy and can be eaten raw or cooked.
Click here to watch a step by step video demonstration of this Watermelon Rind Stir Fry recipe.
Health Benefits of Watermelon Rind
The rind possesses large percentage of nutrients that people usually discard. Watermelon is low in calories and high in fibre because it’s mostly water. It has a large content of Vitamin A, Vitamin C, potassium, Vitamin B6 and zinc. It is loaded with citrulline, chlorophyll, amino acids, lycopene, phenolic compounds and flavonoids.
What Does Watermelon Rind Do For Me?
- Skin health
Watermelon rind is filled with lycopene, flavonoids and antioxidants that are known to lower free radical effects and oxidative stress. It minimizes the appearance of blemishes, wrinkles and age spots that is seen as people ages.
- Maintain blood pressure
Rind contains high level of potassium that acts as a vasodilator by lowering stress and strain on arteries and blood vessels. It reduces the chances of atherosclerosis, strokes, heart attacks and coronary heart disease.
- Strengthen immunity
A single serving of 1 cup of rind offers more than 30% of daily requirement for Vitamin C that enhance immune system. Vitamin C stimulates the white blood cells production that acts as a first line of defense against infection and foreign pathogens.
- Lose weight
It is a low calorie snack that supports weight loss due to high fibre content. It makes one feel full by stimulating metabolism and promoting fat burning capacity to shed some pounds.
- Healthy pregnancy
Study have shown that the rind possess natural sugars that helps to minimize symptoms of morning sickness and swelling related with pregnancy as it has high content of potassium.
- Libido
Rind is related with progressing sexual performance having the effects on blood vessel constriction by allowing better flow of blood to intimate areas. It promotes sexual performance and libido with partner.
- Chronic ailments
Rind has lycopene and citrulline that supports in neutralizing free radicals before they causes cellular mutation and lead to chronic ailments.
- Prostate health
As a great source of lycopene which acts as an antioxidant that helps to ward off prostate cancer. Further research is needed to discover the exact relationship between lycopene and prevention of cancer. It contains diuretic properties that maintain urinary tract in healthy working order.
(Source:https://www.healthbenefitstimes.com/watermelon-rind/)
Tips to Pick the Best Watermelon
- Big or small the watermelon should feel heavy for its size. If it feels too light it could indicate the juicy melon flesh has dried out. Nobody wants that.
- Look for a creamy yellow field spot. This means that the melon has been resting on the ground undisturbed to ripen. The darker the yellow the longer it was on the vine ripening.
- Pick a dull-looking watermelon. A shiny appearance indicates an underripe melon.
- Knock on it with your knuckles. Your knuckles should bounce off the melon. The surface should be pretty hard/firm. If you get a dull thud, the flesh is soft and starting to spoil. Yuck.
- Females are better! Watermelons actually have genders. Male watermelons are long and oval and tend to be waterier. The female is more oval and is sweeter tasting.
- Brown webbing. This indicates how many times a bee touched the flower! The more pollination the sweeter the watermelon.
How To Cut Your Watermelon
Tools I Use for Stir Fried Watermelon Rind
- Sharp chef’s knife
- Wok or non-stick pan. This is the wok I use
- Spatula
- Mixing bowl
More Recipes To Love
If you love this Stir Fried Watermelon Rind recipe, you are going to love these ones as well:
- Vegan Chow Mein
- Rapini Soba Noodle Stir Fry
- Sticky Stir-fried Vegetables with Coconut Rice
- Sweet Ginger Cauliflower
- Stir-Fried “Beef” Seitan
Scroll below for a full list of ingredients and instructions to make this Stir Fried Watermelon Rind. Let me know how you enjoy this recipe in the comment section below or find me at @SusanCooksVegan on YouTube, Instagram, Facebook, Pinterest and Twitter!
PrintStir Fried Watermelon Rind
- Prep Time: 15 minutes
- Cook Time: 15 mins
- Total Time: 30 minutes
- Yield: 6–8 servings 1x
- Category: Main Course
- Method: Sautee
- Diet: Vegan
Ingredients
For the Stir-Fry:
- 4 cups of watermelon rind (green removed, whites only), sliced into thick sticks
- 1/4 cup onion, diced
- 2 carrots, julienned or shredded
- 1 cup red pepper, sliced into thick sticks
- 1 1/2 cups broccoli florets
- 1 1/2 cups purple cabbage, finely sliced
- 1/3 cup of cubed tofu
- 1/3 cup cashews
For the stir fry sauce:
- 1/2 cup soya sauce or tamari (gluten-free)
- 1/2 cup vegetable stock (can use water)
- 1 tbsp arrowroot powder or cornstarch
- 2 tbsp maple syrup or agave
- 1 tsp sesame oil
- 1 tsp rice wine vinegar
- 2 cloves garlic, finely chopped
- 2 inches ginger finely grated
- juice from 1/2 lime
Instructions
- Prepare and slice all your vegetables and peel and cut watermelon rind.
- Whisk together ingredients for the stir fry sauce in a mixing bowl.
- Heat non-stick skillet or wok over medium/high heat. Add watermelon rind and stir fry for 1 min. Add 1/4 cup of stir fry sauce and cook for 2 mins more.
- Add remaining vegetables, tofu and 1/4 cup stir fry sauce to the pan or wok. Stir-fry for 3-4 mins or until vegetables become bright in color and have softened slightly. Sprinkle in cashews. Stir
- Taste and add more sauce if necessary. Serve over rice or noodles.
- Refriderate leftover stir fry in a sealed container for up to 4 days. Stir fry sauce will keep in a sealed container for up to 2 weeks.
thanks a lot of information
I found this recipe after having a conversation with my daughter about eating the rind of a watermelon that we have never done. I am blown away how delicious this recipe is and it’s vegan!! I will never throw out the rind of a watermelon again.
Author
Hi Michelle,
I’m so glad you enjoyed this recipe! We never throw the rinds in our house. It’s great to cook with and also eat raw. It tastes like a sweet cucumber to me. When we eat a watermelon, we use a peeler to remove the green outside and cut up the entire melon-rind and all.
💗🌱 Susan