Cantaloupe Cucumber Salad Recipe

Stay cool and hydrated with this easy cantaloupe and cucumber salad recipe!

It's a healthy and refreshing side dish or light lunch. It's ready in 15 minutes and keeps well in the fridge for a few hours, so you can make it in advance of a dinner party. This recipe makes 2 large side salad servings and can easily be doubled or tripled. 

Cantaloupe Cucumber Salad Recipe | This Healthy Table

It's that time of year when we could all use a light summer salad and I think you'll like this one a lot. I was in Kansas City and Tulsa last week and it was in the 90s, I'm back in Evanston now and it's a little cooler - thankfully! It's hard to want to turn on the stove or oven when it's so hot outside. Our workaround is to grill up some chicken and have a produce heavy salad like this one. 

What makes this salad refreshing is the water content of the melons and cucumber. Melons are 90% water and cucumbers are 96% water (source). In the summer it can be hard to stay hydrated just by drinking water; the National Academies of Sciences suggests up to 2 liters of water for women and 3 liters of water for men every day (source). That's more than the previously recommended 8 glasses! Eating water-rich fruit and vegetables can help you towards that goal. 

Here are a few other summer salads that are chock full of water-rich produce:

Cantaloupe Cucumber Salad Recipe | This Healthy Table

True confessions - I love melon balls but I'm not very good at making them! I thought about flipping all the messed up balls over to make them look perfect, but I thought no, I should show you how my melon balls actually look so you know they don't have to be perfect! Some are great and some are more of a half moon situation... You do not have to use a melon baller for this recipe, you could just chop up the cantaloupe, but there's something fun about a variety of shapes in a salad. If you'd like to make more precise melon balls, give this tutorial video a watch. 

Cantaloupe Cucumber Salad Recipe | This Healthy Table

Do let me know if you make this recipe, you can connect with me on Instagram or Facebook @thishealthytable. 


Yield: 2 servings

Cantaloupe Cucumber Salad Recipe

This cantaloupe cucumber salad recipe is a healthy and refreshing side dish or light lunch.

prep time: 15 minscook time: total time: 15 mins

ingredients

  • 1 cantaloupe, halved and deseeded
  • 1 large cucumber, halved 
  • 2 ounces crumbly feta cheese
  • 2 tablespoons olive oil
  • juice of one lemon
  • pinch of salt
  • 10 basil leaves, coarsely chopped or chiffonaded 

instructions

  1. Using a melon baller, create as many balls from the cantaloupe as possible. Add them to a large bowl. 
  2. If cucumber has large seeds, use the melon baller or a spoon to scrape them out. Cut the cucumber into thin half moons and add to the melons. 
  3. Combine the olive oil, lemon juice, and salt in a small bowl and whisk. 
  4. Add the vinaigrette to the fruit and toss to combine. Then top with the crumbled feta and basil leaves.  

calories

362

fat (grams)

21

carbs (grams)

41

protein (grams)

9

sugar (grams)

35

If you don't have a melon baller and would like to get one, I recommend this OXO Good Grips Melon Baller .

Please note this is an affiliate link, so I will make a small portion of the profit if you make a purchase. Thanks for supporting This Healthy Table!


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