Rio Grande Melon Salad

Gluten Free
Dairy Free
Health score
15%
Rio Grande Melon Salad
10 min.
6
496kcal

Suggestions


Welcome to a refreshing culinary experience with our Rio Grande Melon Salad! This vibrant dish is not only a feast for the eyes but also a delightful explosion of flavors that will transport you straight to the sunny shores of the Rio Grande. Perfect for those warm days when you crave something light yet satisfying, this salad is a fantastic choice for a side dish, a light lunch, or even a main course.

What makes this salad truly special is its combination of tropical fruits, including juicy mangoes or papayas, sweet honeydew melon, and refreshing watermelon balls. Each bite is a burst of sweetness, complemented by the zesty lime dressing that ties everything together. Plus, it’s gluten-free and dairy-free, making it an excellent option for those with dietary restrictions.

In just 10 minutes, you can whip up this colorful salad that serves six, making it ideal for gatherings or family meals. The addition of seedless red grape halves adds a delightful crunch, while a sprinkle of watercress provides a touch of elegance. With a caloric breakdown that balances protein, fats, and carbohydrates, this salad is not only delicious but also nutritious.

So, gather your ingredients and get ready to impress your friends and family with this easy-to-make, refreshing Rio Grande Melon Salad. It’s time to savor the taste of summer in every bite!

Ingredients

  • 0.3 cup vegetable oil 
  • 0.3 teaspoon lime zest grated
  • tablespoons juice of lime 
  • tablespoon honey 
  •  mangos pitted peeled sliced
  • 0.5  wedges honeydew melon peeled seeded thinly sliced
  • cups meatballs 
  • 0.8 cup cashew pieces red seedless
  • serving watercress 

Equipment

    Directions

    1. In tightly covered container, shake all dressing ingredients until well blended.
    2. Arrange fruits on 6 plates.
    3. Drizzle with dressing.
    4. Garnish with watercress.

    Nutrition Facts

    Calories496kcal
    Protein13.76%
    Fat64.05%
    Carbs22.19%

    Properties

    Glycemic Index
    32.2
    Glycemic Load
    7.4
    Inflammation Score
    -8
    Nutrition Score
    20.510869855466%

    Flavonoids

    Cyanidin
    0.07mg
    Delphinidin
    0.01mg
    Pelargonidin
    0.01mg
    Catechin
    1.19mg
    Epigallocatechin
    0.04mg
    Epicatechin
    0.01mg
    Eriodictyol
    0.11mg
    Hesperetin
    0.48mg
    Naringenin
    0.02mg
    Apigenin
    0.01mg
    Luteolin
    0.01mg
    Kaempferol
    1.34mg
    Myricetin
    0.05mg
    Quercetin
    1.73mg

    Nutrients percent of daily need

    Calories:495.98kcal
    24.8%
    Fat:36.31g
    55.87%
    Saturated Fat:9.41g
    58.84%
    Carbohydrates:28.3g
    9.43%
    Net Carbohydrates:25.75g
    9.37%
    Sugar:22.04g
    24.49%
    Cholesterol:56.78mg
    18.93%
    Sodium:68.55mg
    2.98%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:17.55g
    35.11%
    Vitamin C:48.93mg
    59.31%
    Vitamin B1:0.71mg
    47.45%
    Vitamin K:47.96µg
    45.68%
    Selenium:23.85µg
    34.08%
    Vitamin B6:0.56mg
    27.77%
    Phosphorus:259.28mg
    25.93%
    Copper:0.5mg
    24.93%
    Vitamin B3:4.52mg
    22.61%
    Potassium:718.34mg
    20.52%
    Magnesium:81.3mg
    20.33%
    Vitamin A:988.8IU
    19.78%
    Zinc:2.84mg
    18.95%
    Manganese:0.36mg
    18.23%
    Folate:59µg
    14.75%
    Vitamin B2:0.24mg
    14.27%
    Vitamin E:1.85mg
    12.31%
    Iron:2.1mg
    11.65%
    Fiber:2.55g
    10.19%
    Vitamin B5:0.99mg
    9.94%
    Vitamin B12:0.55µg
    9.2%
    Calcium:38.73mg
    3.87%