Cantaloupe and Grilled Fig Salad

Vegetarian
Gluten Free
Dairy Free
Health score
42%
Cantaloupe and Grilled Fig Salad
45 min.
6
534kcal

Suggestions


Indulge in the refreshing flavors of summer with our Cantaloupe and Grilled Fig Salad, a delightful dish that perfectly balances sweetness and savory notes. This vibrant salad is not only a feast for the eyes but also a healthy choice, as it is vegetarian, gluten-free, and dairy-free, making it suitable for a variety of dietary preferences.

Imagine the juicy, sun-ripened cantaloupe paired with the rich, caramelized taste of grilled Black Mission figs, all nestled on a bed of peppery arugula and baby spinach. The addition of crunchy celery and toasted walnuts adds texture, while a zesty dressing made from fresh lime juice, honey, and a hint of garlic ties all the flavors together beautifully.

Perfect as a side dish, antipasti, or even a light snack, this salad is not only easy to prepare but also ready in just 45 minutes, making it an ideal choice for gatherings or a quick weeknight meal. With a caloric breakdown that emphasizes wholesome ingredients, you can enjoy this dish guilt-free. Treat yourself and your loved ones to a burst of flavor and nutrition with this exquisite salad that celebrates the best of seasonal produce!

Ingredients

  • ounces baby arugula 
  • ounces baby spinach 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoon canola oil 
  • 12  wedges cantaloupe peeled seeded thin
  • 0.5 cup celery thinly sliced
  •  mission figs black trimmed halved lengthwise
  • 0.3 teaspoon garlic minced
  • tablespoons honey 
  • 0.1 teaspoon kosher salt 
  • tablespoons juice of lime fresh
  • 1.5 tablespoons soya sauce low-sodium divided
  • 0.5 cup thinly onion red vertically sliced
  • tablespoons walnuts toasted chopped

Equipment

  • whisk
  • grill

Directions

  1. Prepare grill to medium-high heat.
  2. Brush 1 1/2 teaspoons soy sauce over cut sides of figs.
  3. Place figs, cut side down, on a grill rack; grill 1 minute on each side or until lightly browned.
  4. Remove from grill.
  5. Combine remaining 1 tablespoon soy sauce, juice, honey, oil, garlic, and salt; stir with a whisk.
  6. Combine arugula, spinach, celery, onion, and pepper. Arrange 2 cantaloupe wedges on each of 6 plates. Top each serving with about 1 cup arugula mixture, 3 fig halves, and 1 1/2 teaspoons nuts; drizzle with about 1 1/2 tablespoons dressing.

Nutrition Facts

Calories534kcal
Protein8.02%
Fat12.24%
Carbs79.74%

Properties

Glycemic Index
64.3
Glycemic Load
67.38
Inflammation Score
-10
Nutrition Score
39.74869562232%

Flavonoids

Cyanidin
0.51mg
Pelargonidin
0.01mg
Catechin
1.19mg
Epicatechin
0.38mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.24mg
Luteolin
7.26mg
Isorhamnetin
1.28mg
Kaempferol
6.73mg
Myricetin
0.06mg
Quercetin
8.68mg

Nutrients percent of daily need

Calories:533.97kcal
26.7%
Fat:8g
12.31%
Saturated Fat:1.12g
7%
Carbohydrates:117.3g
39.1%
Net Carbohydrates:104.96g
38.17%
Sugar:109.15g
121.28%
Cholesterol:0mg
0%
Sodium:547.4mg
23.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.79g
23.59%
Vitamin A:39152.59IU
783.05%
Vitamin C:131.6mg
159.51%
Vitamin K:121.75µg
115.95%
Potassium:2132.01mg
60.91%
Copper:1.12mg
55.85%
Folate:213.51µg
53.38%
Fiber:12.34g
49.38%
Manganese:0.96mg
47.87%
Magnesium:188.03mg
47.01%
Vitamin B1:0.63mg
42.13%
Vitamin B3:8.28mg
41.38%
Zinc:5.36mg
35.75%
Vitamin B6:0.63mg
31.35%
Iron:5.37mg
29.83%
Selenium:19.58µg
27.97%
Phosphorus:244.12mg
24.41%
Vitamin B2:0.41mg
23.85%
Calcium:177.16mg
17.72%
Vitamin B5:1.55mg
15.52%
Vitamin E:1.49mg
9.91%
Source:My Recipes