Grape Salad | FoodByMaria Recipes

Vegetarian

Gut Supportive Mediterranean Grape Salad

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Bowl of grape salad with a spoon in it

Prep

15 minutes

Yield

4

This grape salad is Mediterranean-inspired (my fav), and can help support and promote a healthy gut.

You know me, a gut-loving Greek who can’t get enough of Mediterranean-inspired dishes. This grape salad recipe checks all those boxes. It is unique with the addition of the sweet grapes, fresh for the summer, and great for your gut-health.

Spoon scooping out a spoonful of grape salad

Why you’ll love this grape salad:

  • Fresh: This grape salad uses fresh ingredients like tomatoes, cucumber, grapes, and red bell peppers to make the perfect, refreshing, summer salad
  • Versatile: Get creative in the fresh veggies you add into this grape salad to make it your own or use up what’s in your fridge/garden
  • Gut Supportive: Did you know that grapes are a great source of fiber that helps those bowel movements flow? And walnuts have nutrients that help nourish your beneficial gut bacteria?
Ingredients for grape salad

Ingredient Notes:

Walnuts: Walnuts are so darn good for you but one of the reasons I love them is that they are great for your gut. Studies have been done that show that if your gut is rich in health-promoting bacteria and other microbes, you’ll have a healthy gut and good health. Eating walnuts can help support the health of your microbes and your gut! Plus they’re so easy to eat on their own, throw in a salad, blend in a smoothie, the list goes on!

How to make grape salad:

  1. In a large bowl, combine ALL of the ingredients.
  2. Mix to combine and adjust seasoning to taste.
  3. Drizzle extra balsamic vinegar on at the end if you’d like!
  4. Enjoy this flavorful, gut-friendly, delicious salad!
Bowl of grape salad with a spoon in it

Expert Tips & FAQ:

How can I make dairy-free grape salad? Make this dairy-free by swapping the feta for your favorite vegan substitute or remove it entirely. 

Grapes: To add extra fun flavor, add the whole grapes to a pan over medium-high heat and roast/burst them! It will add a warm sweetness to this savory salad. 

Other Ingredients: Add any other ingredients you wish, like zucchini or even pasta! Roast some other vegetables if you want. This is a SUPER versatile, delicious dish. 

How do I store grape salad? The salad can be kept in the fridge in an airtight container for 3 – 5 days. 

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Gut Supportive Mediterranean Grape Salad

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This grape salad is Mediterranean-inspired (my fav), and can help support and promote a healthy gut.
Prep Time 15 mins
Total Time 15 mins
Course 30 minute meals, Appetizer, Greek, Medditerranean
Cuisine Greek-Inspired, Mediterranean, Mediterranean-Inspired
Servings 4
Calories 325 kcal

Ingredients
  

  • 2 ½ – 3 cups grapes halved
  • 2 cups cucumber sliced and quartered
  • 1 cup cherry tomatoes halved
  • 1 large red bell pepper diced
  • ½ red onion diced
  • ½ cup walnuts chopped and toasted
  • ½ – 2/3 cup feta crumbled
  • 2 tbsp. olive oil
  • 1 tbsp. balsamic vinegar
  • 1 tsp. salt
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ tsp. cracked black pepper
  • Juice of ½ lemon
  • 2 tbsp. dill chopped
  • 2 tbsp. mint chopped

Instructions
 

Instructions

  • In a large bowl, combine ALL of the ingredients.
  • Mix to combine and adjust seasoning to taste.
  • Drizzle extra balsamic vinegar on at the end if you’d like!
  • Enjoy this flavourful, gut-friendly, delicious salad!

Video

Notes

Notes 
Make this dairy-free by swapping the feta for your favorite vegan substitute or remove it entirely. 
To add extra fun flavor, add the whole grapes to a pan over medium-high heat and roast/burst them! It will add a warm sweetness to this savory salad. 
Add any other ingredients you wish, like zucchini or even pasta! Roast some other vegetables if you want. This is a SUPER versatile, delicious dish. 
The salad can be kept in the fridge in an airtight container for 3 – 5 days. 

Nutrition

Serving: 1 | Calories: 325kcal | Carbohydrates: 32.4g | Protein: 7.5g | Fat: 21.1g | Saturated Fat: 4.8g | Polyunsaturated Fat: 7.9g | Monounsaturated Fat: 7.2g | Cholesterol: 16.7mg | Sodium: 475.5mg | Fiber: 4.3g | Sugar: 21.6g
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