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    Home » Paleo » Cantaloupe Arugula Salad with Poppy Seed Dressing

    Cantaloupe Arugula Salad with Poppy Seed Dressing

    Published: Jul 7, 2019 · Modified: Aug 14, 2019 by Elaine · This post may contain Amazon affiliate links · As an Amazon Associate I earn from qualifying purchases. This blog generates income via ads · 6 Comments

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    Cantaloupe Arugula Salad image with text
    Pin for Cantaloupe Arugula Salad

    This Cantaloupe Arugula Salad with Poppy Seed Dressing is a simple spring or summertime salad with surprisingly bold flavours. It's the easiest salad you'll make all year! Keto and Paleo.

    Cantaloupe Arugula Salad on a white platter

    This Cantaloupe Arugula Salad looks too simple to have so much flavour! With only three ingredients:  sweet melon, peppery arugula and spicy red onions, it's quick to put together, even at the last minute. You'll be amazed at how tasty it is!

    Tossed with a slightly sweet, lemon poppy seed dressing, this salad has a beautiful balance of sweet and spicy. Not only that, it's suitable for Keto and Paleo diets, too!

    If you've never had a salad made with cantaloupe melon before, now's the time to try one. If you love sweet and savoury flavours in a salad, you'll like Mediterranean Cantaloupe Salad with olives and mint, too.

    Cantaloupe Arugula Salad with arugula leaves and red onion

    Ingredients

    The secret to this Cantaloupe Arugula Salad is to start with a perfectly ripe melon and the freshest arugula you can find. Nothing compares to the flavour of freshly picked fruit and vegetables. I use arugula from my garden to make this summer salad, but baby arugula is readily available in supermarkets. 

    If you grow your own arugula, you're guaranteed that it will be fresh! Arugula has a short shelf life. It only last for about 2 - 3 days, so use it right away. If you are buying it, look for leaves that are dark green and richly coloured. Avoid those that are limp or dull.

    half a cantaloupe, arugula leaves and a cut red onion

    Have you ever been disappointed when you've cutting open cantaloupe and found that it is either underripe or overripe? Read on for tips to help choose a good one.

    How to Choose a Ripe Cantaloupe

    Colour.  The rind should be cream or yellow-coloured and the webbed pattern should be slightly raised. If it’s green and the webbing is flat, it’s not ripe. A little green is just fine. Unlike other fruit, cantaloupe does not ripen after it has been picked from the vine.
    The Belly Button. The stem end should be smooth, round and flat. If it still has a piece of stem attached, it was probably picked too early and will not ripen properly.
    Smell. Have a quick sniff of the stem end. It should be fragrant and smell like cantaloupe, but not be overpowering.
    Blemishes. Avoid those with bruises or moldy spots.
    Feel. It should feel firm but not too firm. Check the ends. It should have a little give, but not be mushy.

    close up view of Cantaloupe Arugula Salad in a shallow round white dish

    Instructions

    1. Combine the dressing ingredients first to allow the flavours to blend while you make the salad.
    2. Wash and dry the arugula leaves.
    3. Cut the cantaloupe into bite-sized pieces
    4. Finely chop the red onion.
    5. Combine in a bowl or a platter and toss or drizzle with Poppy Seed Dressing. Serve and enjoy! It's also delicious with this Sweet Peach Salad Dressing.
    Cantaloupe Arugula Salad on a white platter

    Cantaloupe Arugula Salad with Poppy Seed Dressing

    This Cantaloupe Arugula Salad is a simple spring or summertime salad of cantaloupe, arugula and red onion, tossed in a creamy sweet Poppy Seed dressing.
    Print Pin Rate
    Course: Salads
    Cuisine: North American
    Prep Time: 15 minutes
    Total Time: 15 minutes
    Servings: 4
    Calories: 124kcal
    Author: Elaine
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    Ingredients

    • 1 medium cantaloupe or ½ a large one
    • 2 - 3 cups arugula or use half arugula and half lettuce
    • ¼ cup red onion, finely diced

    For the dressing

    • 2 tablespoon olive oil, extra-virgin
    • 2 tablespoon lemon juice, freshly squeezed
    • 1 - 2 teaspoon honey use 0-calorie sweetener for Keto diet
    • ½ teaspoon poppy seeds
    • ⅛ teaspoon sea salt
    • ⅛ teaspoon black pepper freshly ground

    Instructions

    • Combine the Poppy Seed Dressing ingredients in a small glass jar and set aside to allow flavours to blend.
    • Wash the outside of the cantaloupe thoroughly to prevent possible contamination when you slice into it.
    • Slice the cantaloupe in half, remove seeds, then cut into wedges. Slice down to the rind to create chunks, then slide a sharp knife underneath to remove the rind and release the chunks. Place in a salad bowl.
    • Add washed, dried and torn arugula leaves and finely diced red onion.
    • Toss with Poppy Seed Dressing just before serving.

    Nutrition

    Calories: 124kcal | Carbohydrates: 14g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 98mg | Potassium: 419mg | Fiber: 1g | Sugar: 13g | Vitamin A: 4905IU | Vitamin C: 55.8mg | Calcium: 33mg | Iron: 0.4mg
    Tried this Recipe? Pin it for Later!Mention @enessman or tag #flavourandsavour!
    Nutrition Facts
    Cantaloupe Arugula Salad with Poppy Seed Dressing
    Amount Per Serving
    Calories 124 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 1g6%
    Sodium 98mg4%
    Potassium 419mg12%
    Carbohydrates 14g5%
    Fiber 1g4%
    Sugar 13g14%
    Protein 1g2%
    Vitamin A 4905IU98%
    Vitamin C 55.8mg68%
    Calcium 33mg3%
    Iron 0.4mg2%
    * Percent Daily Values are based on a 2000 calorie diet.

    Looking for more fresh summertime salads? Here are a few of my favourites:

    Blackberry Honeydew Salad with Basil

    Strawberry-Mango Arugula Salad with Goat Cheese

    Triple Berry Mixed Green Salad

    Avocado Grilled Peach and Chipotle Shrimp Salad with Bacon

    Blackberry Balsamic Grilled Chicken Salad

    Hearty Tuscan Salad with Creamy Gorgonzola Dressing

    Cantaloupe Arugula Salad with Poppy Seed Dressing

    This post has been updated with new photos and information.

    This post may contain affiliate links. If you click on any of the affiliate links and make a purchase within a certain time frame, I’ll receive a small commission. The commission is paid by the third party, not by you. I am a participant in the Amazon Services LLC Associates Program. It’s an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

    More Paleo Recipes

    • Asian Pear Slaw with Ginger and Lime
    • Honey-Dijon Glazed Salmon in Foil
    • Honey Balsamic Roasted Acorn Squash and Brussels Sprouts
    • No-Bake Chocolate Peanut Butter Bars

    Reader Interactions

    Comments

    1. Marg

      May 02, 2021 at 9:24 pm

      5 stars
      Easy salad and so refreshing! So much flavor in this bowl. Thanks for the tips for how to choose a melon, too.

      Reply
    2. Michele Etling

      September 18, 2020 at 4:00 pm

      5 stars
      This was delicious! And insanely easy, yet elegant. I subbed diced scallions for the red onion and drizzled my homemade Poppyseed Dressing. Perfect for a first course of dinner party or casual summertime bbq!

      Reply
      • Flavour & Savour

        September 19, 2020 at 7:35 am

        Thanks Michele! I almost didn't post this recipe because it's so easy, but it's just so good! Thanks for letting me know how you adapted it!

        Reply
    3. Rebecca Williams

      March 27, 2018 at 12:15 pm

      5 stars
      I made this salad for the first time today. WOW it is delicious. The flavors are so satisfying. I thought it would be a bit bland. NOT AT ALL! AND.. my picky husband loved it! Will be making a lot this spring/ summer!

      Reply
      • Flavour & Savour

        March 27, 2018 at 2:55 pm

        Thanks so much for letting me know, Rebecca! I think what makes this salad so satisfying is the contrast of sweet melon, peppery arugula, and spicy onions! Glad to hear hubby approved:)

        Reply

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