Ensalada de nopal is a classic Mexican dish rooted in everyday cooking and deep agricultural tradition. Made from tender cactus paddles (nopales), this refreshing salad highlights simple, fresh ingredients that let the natural flavor and texture of the cactus shine. Traditionally enjoyed as a side dish or light meal, cactus salad is both nourishing and versatile—equally at home alongside grilled meats, beans, or tortillas.

From a nutrition standpoint, nopales are especially valued for their high fiber content, low carbohydrate load, and rich mineral profile, making them a popular ingredient in meals designed to support blood sugar balance and digestive health.

Cooking time: 40 minutes

Ingredients (serves 4)

• 2 cups chopped nopales, well drained
• 2 cloves of garlic
• 1 tbsp salt
• 1 large tomato, chopped
• 1/4 onion (white or red), finely chopped
• A handful of chopped cilantro
• Juice of 1 lime (to taste)
• Salt to taste
• Crumbled queso fresco (optional)
• Avocado (optional)
• Chile Serrano (optional)

Instructions

1. To cook the cactus/nopales leaves, boil 6 cups of water, and add the salt and 2 garlic cloves.  Then add the nopales and cook for 30 minutes, or until tender. Rinse them in a colandar with cold water to remove any slimy texture.
2. In a bowl, mix the nopales with the tomato, onion, and cilantro.
3. Add lime juice and salt to taste.
4. Add queso fresco, chile serrano and avocado if desired.
5. Mix and serve. 😊

Simple, fresh, and deeply nourishing, ensalada de nopal is a beautiful example of how traditional foods can support modern health goals. Whether enjoyed on its own or paired with beans, eggs, or lean proteins, this salad offers a refreshing way to add fiber, micronutrients, and cultural richness to the plate.

It’s a reminder that some of the most powerful nutrition comes not from complexity—but from time-tested ingredients prepared with care.

Nutrition Facts per serving (1 cup)

Calories: 35  |   Total fat: 0g   |   Sat fat: 0g   |   Sodium: 190 mg   |   Total Carbohvdrate: 5g   |   Sugars: 0 g   |   Dietary Fiber: 4g   |   Protein: 3g