Introduction
This vibrant and refreshing High-Fibre Cantaloupe and Chickpea Salad Appetizer is the perfect way to start any meal with a burst of nutrition and flavor. Combining the sweet, juicy notes of cantaloupe with the hearty texture of chickpeas, this salad offers a delightful contrast of tastes and textures. Rich in dietary fibre, protein, and essential vitamins, this appetizer is not only delicious but also supports digestive health and keeps you feeling satisfied. The fresh herbs and light dressing make it an ideal choice for warm weather gatherings or as a healthy addition to your everyday menu.
Ingredients
- 1 medium cantaloupe, peeled, seeded, and cubed
- 1 can (400g) chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1/2 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh mint leaves, chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons lime juice
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 clove garlic, minced
- Salt and pepper to taste
- Optional: 1/4 teaspoon cumin
Instructions
- Prepare the cantaloupe by cutting it in half, removing the seeds, and peeling away the skin. Cut the flesh into bite-sized cubes and place them in a large mixing bowl.
- Drain and rinse the canned chickpeas thoroughly under cold water to remove excess sodium. Add them to the bowl with the cantaloupe.
- Dice the red bell pepper and add it to the bowl along with the thinly sliced red onion and halved cherry tomatoes.
- Chop the fresh mint and cilantro, then add them to the salad mixture.
- In a small bowl, whisk together the lime juice, extra virgin olive oil, balsamic vinegar, and minced garlic. Add cumin if desired.
- Pour the dressing over the salad ingredients and toss gently but thoroughly to combine all components.
- Season with salt and pepper to taste, adjusting the seasoning as needed.
- Allow the salad to chill in the refrigerator for at least 15-20 minutes before serving to let the flavors meld together.
- Divide into serving portions and garnish with additional fresh herbs if desired.
Nutritional Information
Estimated Dietary Fibre per Serving: Approximately 7-8 grams of fibre per serving (based on 4 servings). This high fibre content comes from the chickpeas (primary source), cantaloupe, bell pepper, and fresh herbs, making this appetizer an excellent choice for supporting digestive health and maintaining steady energy levels throughout the day.
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