☀️ Sunshine Cantaloupe Salad
Published on June 10th, 2024 at 6:24pm
Bright, refreshing, and absolutely delicious. The cantaloupe adds a sweet note to the salad. The cucumber, greens, baby broad beans, and celery add crunch and flavour. Topped with mint, spring onions, and a zesty dressing made of lemon, apple cider vinegar, and garlic.
Straight-forward
Total
30 - 40m / 4 portions
Prep
30 - 40m
I love the textures, and the sweeteness of the cantaloupe mingled in with the greens, vegetables, baby broad beans, and mint.
You want a refreshing salad that leaves you feeling satisfied and hydrated
On a hot summer's day
To take to a BBQ
You love cantaloupe
You love salads
Ingredients
Salad
- 120 - 260g (1 1/3 - 3 1/4 cups)
Mixed greens, such as lettuce, spinach, rocket, or chickory
- 160g (4 medium stalks)
Celery
- 160g (1/2 cucumber)
Cucumber
- 320g (1/3 small melon)
Cantaloupe
- 200g (1 1/3 cups)
Baby broad beans
- 120g (1 avocado)
Avocado
Herbs and seeds
- A few sprigs
Parsley
To taste - A few sprigs
Mint
To taste - 40g (1/3 cup)
Pumpkin seeds
To taste - 30g (1/4 cup)
Flaxseed (linseed)
To taste
Dressing
- 80mL (1/3 cup)
Lemon juice
- 80mL (1/3 cup)
Apple cider vinegar
- 1 clove
Garlic
- Dash of saltTo taste
Equipment
- Knives
- Chopping board
- Bowl(s)
Instructions
Dressing
- 1
Mix in the lemon juice, crushed garlic, salt, and apple cider vinegar in a jar or bowl.
Salad
- 2
Wash all vegetables and herbs.
- 3
Prepare the baby broad beans according to instructions, depending on whether using frozen or from a can.
- 4
Chop everything up. I like to chop quite finely as I find that the flavours come together much better that way.
- 5
Layer your ingredients, or mix them all together. I like to layer them, starting with the greens, then the cucumber, celery, baby broad beans, cantaloupe, mint, and spring onions.
- 6
Add the dressing, herbs, flaxseed, and pumpkin seeds (or any other toppings) just before serving.
Vegan
This recipe is vegan-friendly! It was created with the love of food, health, and animals in mind. Friends not food 🐮🐥🐷.
Gluten-free
This recipe is gluten-free, or can conveniently be made gluten-free by selecting gluten-free versions of its ingredients.
Nut-free
This recipe does not contain any nuts (peanuts, almonds, cashews, etc...)
Soy free
This recipe does not contain any soy or soy-based products like tofu, soy sauce, tempeh, etc...
No added sugar
This recipe either does not contain any added sugar, or it can be made with alternatives if sweetness is desired but you want to keep it sugar-free.
Egg-free
This recipe does not contain any eggs. All ThnkZingy recipes are fully plant-based.
Vegetarian
This recipe is vegetarian. No ThinkZingy recipes contain meat or fish. Anything you find here is for you!
Dairy-free
This recipe does not contain any dairy products. Whether you have allergies, or are lactose intolerant, or avoid dairy for any reason, ThinkZingy recipes are suitable for you.
Oil-free
This recipe does not contain any added oil. ThinkZingy recipes are designed to be whole-food plant-based, and are oil-free as a part of that.
The ingredient most likely to go bad is the cantaloupe. If you want this salad to be fresher on day two, hold back adding the cantaloupe until eating. The dressing, herbs, flaxseeds, and pumpkin seeds should be added just before serving.
Travel
This salad is best served fresh and chilled, but you can take it to a BBQ or picnic, or pack it for a work lunch. Put it in the fridge as soon as you can, or keep it in a cooler bag with ice packs. Don't shake it too much.
Fridge
This salad will keep for about two days in the fridge.
You can make a few portions of this salad, but eat them within about two days. See the storage notes on how to keep it fresh!
You can prep the dressing the day before.
If your celery is fresh, you can also chop that up the day before. Keep it in a container in the fridge. The rest of the salad is best made fresh.
Nutritional information
Macronutrient breakdown
44% Fat
16% Protein
39% Carbohydrates
Per portion (~350g)
Protein
Fat
Carbs
Net carbs
Fibre
Energy
Notable Vitamins and Minerals
This recipe features ingredients with the following micronutrients
Vitamins
Minerals
Please note:
Nutritional values depend on the specific ingredients used and portion sizes. There's also natural variation in ingredients. These are estimates for general information. 😛