Nopales Summer Salad (Summer Cactus Salad)

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A beloved ingredient in Mexican cooking, nopal cactus can be enjoyed both cooked and raw. Here, we cook it and toss it with tomatoes and corn for an impressive summer salad.

By
Wendy Lopez, MS, RD, CDCES
Portrait of Wendy Lopez
Wendy Lopez, MS, RD, CDCES
As a registered dietitian nutritionist, Wendy Lopez is passionate about accessible and inclusive nutrition education. She is the co-author of the cookbook 28-Day Plant-Powered Health Reboot, the co-host of the Food Heaven Podcast and the co-founder of Food Heaven, an online platform that provides resources on cooking, intuitive eating and body respect. She has a food and nutrition column in Self magazine and is a recipe developer for a number of national food brands.
EatingWell's Editorial Guidelines
Updated on July 12, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Nopales Summer Salad
Photo: Ali Redmond
Active Time:
20 mins
Total Time:
30 mins
Servings:
4
Nutrition Profile:
Diabetes-Friendly Nut-Free Soy-Free Heart-Healthy Vegetarian Egg-Free Gluten-Free
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Ingredients

  • 4 medium nopales (fresh cactus leaves)

  • 1 large tomato, diced

  • ¾ cup fresh corn kernels

  • ⅓ cup crumbled queso fresco

  • 2 tablespoons finely chopped seeded jalapeño pepper

  • 2 tablespoons chopped fresh cilantro, plus more for garnish

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon lime juice

  • ¼ teaspoon salt

Directions

  1. Holding nopales by the bottom, gently scrape off thorns, brown spots and ends using a sharp knife or vegetable peeler. (To protect your fingers from thorns, wear thick gloves or use a cloth.) Rinse the nopales under cold water. Cut them into long narrow strips, then cut crosswise, making 1/2-inch squares.

  2. Heat a large skillet over medium heat. Add the nopales; cook, stirring occasionally, until softened and olive green, about 5 minutes. Let cool for 10 minutes.

  3. Combine the nopales, tomato, corn, queso fresco, jalapeño, cilantro, oil, lime juice and salt in a large salad bowl and toss to coat. Top with more cilantro, if desired.

Originally appeared: EatingWell.com, July 2022

Nutrition Facts (per serving)

108 Calories
6g Fat
11g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup
Calories 108
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 3g 11%
Total Sugars 4g
Protein 5g 10%
Total Fat 6g 8%
Saturated Fat 2g 10%
Cholesterol 7mg 2%
Vitamin A 961IU 19%
Vitamin C 20mg 22%
Vitamin E 1mg 4%
Folate 25mcg 6%
Vitamin K 10mcg 8%
Sodium 196mg 9%
Calcium 198mg 15%
Iron 1mg 6%
Magnesium 62mg 15%
Potassium 432mg 9%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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