Rio Grande Melon Salad

Gluten Free
Dairy Free
Health score
17%
Rio Grande Melon Salad
10 min.
6
423kcal

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 sweetness of juicy seedless red grapes, the crispness of honeydew melon, and the tropical essence of ripe mangoes or papayas, all harmoniously combined to create a refreshing medley. The addition of watermelon balls adds a playful touch, while the zesty lime dressing elevates the entire dish, bringing a burst of citrusy brightness that perfectly complements the natural sweetness of the fruits.

In just 10 minutes, you can whip up this delightful salad, making it an ideal choice for a quick lunch, a stunning side dish for gatherings, or even a light main course. With only 423 calories per serving, you can indulge guilt-free while enjoying a nutritious and satisfying meal. Whether you're hosting a summer barbecue or simply looking to brighten up your lunch routine, the Rio Grande Melon Salad is sure to impress your family and friends with its vibrant colors and refreshing flavors. Dive into this deliciously healthy dish and let the flavors of the Rio Grande transport you to a sunny paradise!

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 
  • servings watercress 
  • 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

    Calories423kcal
    Protein14.19%
    Fat60.74%
    Carbs25.07%

    Properties

    Glycemic Index
    35.67
    Glycemic Load
    7.87
    Inflammation Score
    -9
    Nutrition Score
    21.942608812581%

    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
    0.02mg
    Kaempferol
    7.86mg
    Myricetin
    0.11mg
    Quercetin
    10.22mg

    Nutrients percent of daily need

    Calories:422.95kcal
    21.15%
    Fat:29.3g
    45.08%
    Saturated Fat:8.18g
    51.11%
    Carbohydrates:27.21g
    9.07%
    Net Carbohydrates:24.89g
    9.05%
    Sugar:24.07g
    26.74%
    Cholesterol:56.78mg
    18.93%
    Sodium:78.61mg
    3.42%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:15.4g
    30.81%
    Vitamin K:116.05µg
    110.52%
    Vitamin C:61.63mg
    74.71%
    Vitamin B1:0.68mg
    45.47%
    Vitamin A:1905.37IU
    38.11%
    Selenium:20.92µg
    29.88%
    Vitamin B6:0.54mg
    27.04%
    Vitamin B3:4.44mg
    22.22%
    Potassium:741.46mg
    21.18%
    Phosphorus:184.43mg
    18.44%
    Vitamin B2:0.28mg
    16.5%
    Folate:57.89µg
    14.47%
    Vitamin E:2.02mg
    13.47%
    Zinc:1.96mg
    13.04%
    Magnesium:41.49mg
    10.37%
    Vitamin B5:0.95mg
    9.52%
    Copper:0.19mg
    9.52%
    Fiber:2.33g
    9.31%
    Vitamin B12:0.55µg
    9.2%
    Manganese:0.18mg
    9.01%
    Calcium:68.66mg
    6.87%
    Iron:1.14mg
    6.35%