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High fiber

Receta · High fiber

Nopal (Cactus) Salad

25 min4 servings

Nopal salad is one of those recipes you already know by heart — the one from the market stand, from Sunday lunch. We’re not reinventing it here: we give you the technique to get the nopales tender and slime-free, and keep it almost entirely plant-forward, with the cheese as an accent, not the main event.

Nopal (prickly pear) is a traditional Mexican vegetable that’s high in fiber. And the best part: you already know how it tastes.

Nopal, done right

If yours ever came out “slimy,” it wasn’t you — it was the cook time. Cooked just enough and drained well, nopal comes out firm, fresh, and clean. Buy extra: cleaned and sliced, it keeps for several days in the fridge, ready for the week.

This content is educational and is not a substitute for medical advice. Consult your health professional.

Ingredients

  • 4 medium nopales, cleaned and diced (about 3 cups)
  • 2 ripe tomatoes, chopped
  • 1/2 red onion, thinly sliced
  • 1 serrano chile, minced (to taste)
  • 1/4 cup chopped cilantro
  • 1/4 cup crumbled queso fresco (optional)
  • 2 tbsp olive oil
  • 1 lime (juice) + oregano and salt (to taste)

Method

  1. Cook the nopales without the slime: in a pot with water, a chunk of onion, and salt, boil 10–12 min until they turn from bright to dull green. Add a couple of tomatillos or a teaspoon of baking soda to cut the slime; drain and rinse under cold water.
  2. Let the nopales drain well — the drier they are, the better the salad.
  3. In a bowl, toss the nopales with the tomato, red onion, serrano, and cilantro.
  4. Dress with olive oil, lime juice, oregano, and salt. Toss.
  5. Finish with crumbled queso fresco on top. Serve cold or at room temperature, with tostadas on the side.

Make it greener

100% plant version

Skip the queso fresco — the salad holds up with the lime, oregano, and olive oil. For a creamy touch, add diced avocado at the end.

Etiquetas
Mostly plantsHigh fiber

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