Spicy Cantaloupe & Cucumber Salad
This refreshing salad offers a surprising and delightful combination of sweet cantaloupe, crisp cucumber, and a zesty, spicy lime-chili dressing, perfect as a vibrant side or light snack.
For 4 servings
**Prepare Fruits & Vegetables:** Dice the cantaloupe into uniform 1/2-inch cubes. Dice the cucumber into similar 1/2-inch cubes. Thinly slice the red onion, then finely mince it if you prefer a milder onion flavor. Finely chop the fresh cilantro. Carefully deseed and mince the jalapeño.
**Combine Solids:** In a large mixing bowl, gently combine the diced cantaloupe, cucumber, thinly sliced red onion, and chopped cilantro.
**Prepare Dressing:** In a small separate bowl, whisk together the fresh lime juice, minced jalapeño, honey or agave nectar (if using), extra virgin olive oil, chili powder, sea salt, and freshly ground black pepper until all ingredients are well incorporated. Taste the dressing and adjust seasoning as needed.
**Dress the Salad:** Pour the prepared dressing over the fruit and vegetable mixture in the large bowl. Using a rubber spatula or large spoon, gently toss the salad to ensure all ingredients are evenly coated without mashing the delicate cantaloupe.
**Chill & Serve:** Cover the bowl with plastic wrap and refrigerate for at least 15-20 minutes. This chilling time allows the flavors to meld beautifully and ensures the salad is refreshingly cold.
**Final Adjustment:** Before serving, give the salad another gentle toss and perform a final taste test. Adjust salt, lime juice, or chili powder if desired to achieve your perfect balance of sweet, tangy, and spicy. Serve chilled.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Choose Ripe Cantaloupe:** Select a cantaloupe that feels heavy for its size, has a sweet aroma at the stem end, and gives slightly when pressed. Avoid any with soft spots or a green rind.
- 2**Prevent Watery Salad:** If making ahead, you can lightly salt the diced cucumber separately for 10 minutes, then pat it dry before adding to the salad. This draws out excess moisture and keeps the salad crispier.
- 3**Adjust Spice Level:** For less heat, use only half of the jalapeño or omit it entirely. For more heat, leave some seeds in the jalapeño or add a pinch of cayenne pepper to the dressing.
- 4**Serving Suggestion:** This salad is fantastic alongside grilled chicken, fish, or shrimp. It also makes a vibrant addition to a summer barbecue spread or a light lunch.
Adapt it for your goals.
Fruit Swap
Substitute or add other firm, sweet fruits like diced mango, pineapple, or even watermelon for a different flavor profile.
Protein BoostProtein Boost
Add crumbled feta cheese for a salty tang, or cooked, chilled shrimp or grilled chicken for a more substantial meal.
Herb & Spice TwistHerb & Spice Twist
Experiment with different herbs like fresh mint or basil, or spices such as a pinch of cumin or smoked paprika in the dressing.
Why this is on our healthy list.
Excellent Hydration
Cantaloupe and cucumber are both high in water content, contributing significantly to daily hydration needs, essential for overall bodily functions.
Rich in Vitamins & Antioxidants
Cantaloupe provides a good source of Vitamin A (beta-carotene) and Vitamin C, while lime and cilantro add further antioxidants, supporting immune health and skin vitality.
Digestive Health
The fiber content from the fruits and vegetables, combined with the digestive benefits of lime and cilantro, can aid in healthy digestion and gut function.
Frequently asked questions
While best served fresh, you can prepare the dressing and dice the vegetables up to 4 hours in advance. Store them separately in the refrigerator and combine just before serving to maintain optimal texture and freshness.
