Rio Grande Melon Salad

Gluten Free
Dairy Free
Health score
9%
Rio Grande Melon Salad
10 min.
6
419kcal

Suggestions


Welcome to a refreshing culinary adventure 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 tantalize your taste buds. Perfect for those warm summer days or as a light side dish for any meal, this salad is a celebration of fresh fruits that are both gluten-free and dairy-free, making it suitable for a variety of dietary preferences.

Imagine the sweet juiciness of seedless red grapes, the crispness of honeydew melon, and the tropical essence of mangoes or papayas, all harmoniously combined to create a refreshing medley. The addition of watermelon balls adds a playful touch, while a zesty dressing made from honey, lime juice, and vegetable oil ties everything together beautifully. This salad is not just a side dish; it can easily stand alone as a light lunch or a main course, making it incredibly versatile.

With just 10 minutes of preparation, you can whip up this delightful salad that serves six, making it an ideal choice for gatherings or family meals. Each serving is packed with flavor and nutrition, boasting a caloric breakdown that balances protein, healthy fats, and carbohydrates. So, gather your fresh ingredients and get ready to impress your guests with this stunning Rio Grande Melon Salad!

Ingredients

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

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

    Calories419kcal
    Protein13.63%
    Fat61.4%
    Carbs24.97%

    Properties

    Glycemic Index
    30.34
    Glycemic Load
    7.78
    Inflammation Score
    -7
    Nutrition Score
    15.890869638194%

    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
    0.03mg
    Myricetin
    0.04mg
    Quercetin
    0.03mg

    Nutrients percent of daily need

    Calories:419.21kcal
    20.96%
    Fat:29.27g
    45.03%
    Saturated Fat:8.17g
    51.05%
    Carbohydrates:26.78g
    8.93%
    Net Carbohydrates:24.62g
    8.95%
    Sugar:24g
    26.67%
    Cholesterol:56.78mg
    18.93%
    Sodium:64.67mg
    2.81%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:14.62g
    29.24%
    Vitamin C:47.01mg
    56.99%
    Vitamin B1:0.65mg
    43.43%
    Vitamin K:31.05µg
    29.57%
    Selenium:20.61µg
    29.45%
    Vitamin B6:0.5mg
    24.85%
    Vitamin B3:4.38mg
    21.88%
    Potassium:629.26mg
    17.98%
    Vitamin A:820.43IU
    16.41%
    Phosphorus:164.03mg
    16.4%
    Vitamin B2:0.24mg
    14.1%
    Folate:54.83µg
    13.71%
    Zinc:1.92mg
    12.79%
    Vitamin E:1.68mg
    11.2%
    Vitamin B12:0.55µg
    9.2%
    Fiber:2.16g
    8.63%
    Magnesium:34.35mg
    8.59%
    Vitamin B5:0.85mg
    8.46%
    Copper:0.16mg
    8.22%
    Iron:1.08mg
    5.98%
    Manganese:0.1mg
    4.86%
    Calcium:27.86mg
    2.79%