Best Melon, Mango, and Avocado Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Best Melon, Mango, and Avocado Salad
90 min.
6
142kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • cups cantaloupe balls 
  • cup cilantro leaves loosely packed
  •  hass avocados ripe
  • 0.3 teaspoon kosher salt 
  • slices lime thin
  • tablespoon juice of lime fresh
  •  mangos ripe cut into 1/4-inch dice
  • teaspoons olive oil extra-virgin
  • 0.5 cup orange juice freshly squeezed
  • tablespoon orange zest grated
  • small onion red very thinly sliced
  • tablespoons red wine vinegar 
  • cups watermelon diced seedless

Equipment

  • bowl
  • whisk

Directions

  1. To make pickled onions, combine the thinly sliced red onion and the red wine vinegar in a small bowl. Cover; chill for at least one hour.
  2. Pour the orange juice into a large salad bowl.
  3. Whisk in the olive oil and orange zest; season with 1/4 teaspoon salt, and a pinch of black pepper. Toss the cantaloupe, watermelon, and mango in the dressing. Just before serving, stir in the pickled onions and cilantro leaves.
  4. Cut the avocados into 1/2 inch dice; place in a small bowl.
  5. Sprinkle with the lime juice, and season with the remaining 1/4 teaspoon salt. Stir lightly to combine. Spoon an even amount of avocado into the bottom of 6 large martini or wine glasses. Top avocado with melon salad; garnish each salad with a lime slice.

Nutrition Facts

Calories142kcal
Protein5.71%
Fat38.95%
Carbs55.34%

Properties

Glycemic Index
68.15
Glycemic Load
9.79
Inflammation Score
-9
Nutrition Score
11.536956559057%

Flavonoids

Cyanidin
0.14mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.59mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.09mg
Hesperetin
3.12mg
Naringenin
0.49mg
Apigenin
0.01mg
Luteolin
0.62mg
Isorhamnetin
0.92mg
Kaempferol
0.41mg
Myricetin
0.04mg
Quercetin
5.21mg

Nutrients percent of daily need

Calories:141.69kcal
7.08%
Fat:6.65g
10.24%
Saturated Fat:0.98g
6.14%
Carbohydrates:21.27g
7.09%
Net Carbohydrates:17.21g
6.26%
Sugar:15.33g
17.04%
Cholesterol:0mg
0%
Sodium:120.5mg
5.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.19g
4.39%
Vitamin A:2934.02IU
58.68%
Vitamin C:41.28mg
50.04%
Vitamin K:19.48µg
18.55%
Fiber:4.07g
16.27%
Folate:63.73µg
15.93%
Potassium:461.18mg
13.18%
Vitamin B6:0.21mg
10.56%
Copper:0.2mg
9.99%
Vitamin E:1.34mg
8.94%
Manganese:0.17mg
8.32%
Vitamin B5:0.8mg
7.96%
Magnesium:31.56mg
7.89%
Vitamin B3:1.46mg
7.31%
Vitamin B1:0.11mg
7.25%
Vitamin B2:0.1mg
5.9%
Phosphorus:49.26mg
4.93%
Iron:0.77mg
4.27%
Zinc:0.62mg
4.13%
Calcium:28.05mg
2.81%
Selenium:1.7µg
2.44%
Source:Allrecipes