A Healthy Cantaloupe Salad

By Janet Malowany

Cantaloupe may seem like an odd ingredient to use in a salad, but the sweet fruit plays a lead role in this delightful, unassuming recipe.

Bulgur—steamed wheatberries that need little additional cooking—is another underused ingredient featured in this salad. It has a nutty flavour and chewy texture that melds beautifully with chunks of sweet cantaloupe. For a Middle Eastern-inspired twist, I infuse the bulgur base with a vibrant citrus dressing, fresh mint and parsley. Crunchy hazelnuts round out the flavours and textures.

Pick a small cantaloupe that is firm and fragrant, but not overripe. That way, the flesh you use in the salad will keep its shape better and not overwhelm the other ingredients.

Bulgur and Cantaloupe Salad with Hazelnuts and Mint, Courtesy of Janet Malowany, tastespace.wordpress.com, Toronto, ON

Healthy and vibrant, you’ll love this sweet-and-savoury cantaloupe salad.
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Prep time: 10 minutes
Cook time: 20 minutes
Yields: 6-8, as a side

Ingredients
Juice of two large oranges (about 3/4 cup/175 mL)
Juice of half a lemon (2 tbsp/30 mL)
2 tbsp (30 mL) water
1 cup (250 mL) medium-grain bulgur
2 tbsp (30 mL) extra-virgin olive oil
1 tbsp (15 mL) red wine vinegar
1/2 tsp (2 mL) salt, or to taste
fresh-ground pepper to taste
4 green onions, white and green parts, thinly sliced
1/2 cup (125 mL) chopped mint
1/4 cup (50 mL) chopped flat-leaf parsley
1 cantaloupe, cubed (4 cups/1 L)
1/4 cup chopped toasted hazelnuts

Directions
1. Combine orange juice, lemon juice and water in medium saucepan over medium-high heat. Bring to a boil. Add bulgur and stir. Turn off heat, cover pan and let sit for 20 minutes or until liquid has been absorbed.
2. Meanwhile, in large bowl, whisk together oil, vinegar, salt and pepper. Stir in green onions, mint and parsley. Add cooked bulgur and stir well. Stir in cantaloupe.
3. Just before serving, sprinkle with hazelnuts. Serve chilled or at room temperature.

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The Taste Space
I’m a doctor by day, amateur chef by night. I enjoy creating and sharing healthy, delicious recipes. Five years ago, I adopted a whole-food vegan diet without refined sugars or flours, and I haven’t looked back. The Taste Space focuses on healthy, whole-food vegan meals.