Hilton Head Health logo
Fitness Friday: Keep it Moving!
April 2, 2016
Hilton Head Health logo
The Perfect Healthy Gift for Mom
April 2, 2016
Show all

Healthy Recipe: NOPALES SALAD

Oaxaca Chef's Table


What is nopal? Nopales are edible young cactus pads from the Opuntia species. They are mainly cultivated in the mountainous states that surround Mexico. Nopale is also known as prickly pear and it can be bought fresh or canned, there are many health benefits have been associated to this vegetable.



2 cups Cactus, cleaned, rinsed, and cut into ¼ inch pieces

¼ cup Onion, diced

3 each Garlic cloves

3 each Roma tomatoes, diced

¼ cup Red onion, diced

1 tablespoon Salt

1 each Jalapeno, minced

¼ cup Lime juice

1 tablespoon Cilantro, chopped

2 tablespoon Olive oil



    • In a large saucepot add oil, cactus, onion, and garlic cloves.
    • Cover sauce pot with lid and maintain medium-low heat, allowing the cactus to steam, about 15 minutes.
    • Remove sauce pot from heat. Discard onion and garlic cloves.
    • In a large bowl combine tomatoes, red onion, salt, jalapeno, lime juice, cilantro, remainder of olive oil and steamed cactus.
    • Mix well and enjoy.

Serves: 6

Serving Size: ½ cup

Calories: 45

Fat: 4

Chef’s Note: If fresh nopales are unavailable, substitute 1 jar (30 ounces) nopales, drained and rinsed. Add them after the garlic and onion has cooked for 5 minutes.

Vote for H3 pop up