Cantaloupe and Mango Salad
User Reviews
5
Cantaloupe and Mango Salad
Description
The Cantaloupe and Mango Salad pairs diced ripe cantaloupe and mango with juicy blueberries, crisp Persian cucumber, thinly sliced red onion, and halved cherry tomatoes. These ingredients mix to create a medley of sweetness, slight acidity, and freshness. The salad is dressed with a simple blend of olive oil, lime juice, and a pinch of sugar to balance the acidity, gently coating the fruit and veggies. Crumbled feta cheese on top brings a creamy, salty contrast, complemented by chopped cilantro leaves which add a fresh herbal aroma.
The preparation involves tossing all the main ingredients except tomatoes and cheese with the dressing, seasoning with salt and freshly cracked black pepper, then finishing with feta and additional cilantro leaves. This method helps maintain the texture and freshness of delicate components. The combination provides a mix of soft and crunchy textures along with sweet and savory tastes.
This salad can be served chilled as a side dish or a light, fresh starter. It pairs well with grilled meats or seafood and can brighten a variety of meals. The ingredients and dressing offer flexibility for adjusting sweetness or acidity to preference.
For make-ahead preparation, store the salad without the tomatoes and cheese to prevent sogginess. Add these just before serving and toss gently to combine. Fresh lime juice is recommended for the dressing, and sugar can be adjusted to taste depending on the sweetness of the fruit.
Ingredients
- 1/2 cantaloupe diced, ripe
- 1 Mango diced, ripe
- 2/3 cup blueberries
- 1 Persian cucumber peeled and diced, small
- 1/4 red onion thinly sliced, small
- 12 cherry tomato halved
- cilantro roughly chopped, handful, fresh
- salt to taste, fresh cracked
- black pepper to taste, fresh cracked
- 1/4 cup feta cheese or Cojita (use more, if desired, crumbled
dressing
- 1/4 cup olive oil
- 3 Tbsp lime juice more/less, to taste. *See Notes, fresh
- 1 pinch sugar to taste. I used almost 1/4 teaspoon.
- 1 pinch salt more/less to taste
Instructions
- Toss the melon, mango, berries, cucumber, onion, tomatoes, and cilantro together in a bowl.
- Whisk together the olive oil and lime juice. Add a pinch of sugar and whisk or stir well to dissolve it. If needed, add a bit more sugar.
- Toss the salad with just enough dressing to lightly saturate, you may not need it all. Season with salt and pepper, and top with a few more cilantro leaves, and the crumbled feta.
- If you'd like to make the salad ahead of time, leave out the tomatoes and cheese until ready to serve. Give it another toss and add the tomatoes and cheese just before serving.
Notes
- Adjust the amount of lime juice in the dressing to your preferred acidity level.
- Keep tomatoes and cheese separate until just before serving to maintain their texture.
- Use fresh lime juice for the best flavor balance in the dressing.
- Feel free to vary the amounts of ingredients to taste as this salad is flexible.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 157 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 157kcal | 8% |
| Carbohydrates | 15g | 5% |
| Protein | 2g | 4% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 6mg | 2% |
| Sodium | 90mg | 4% |
| Potassium | 247mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 12g | 24% |
| Vitamin A | 2122IU | 42% |
| Vitamin C | 30mg | 33% |
| Calcium | 47mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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