Gut Supportive Mediterranean Grape Salad

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 sweet grapes, fresh for the summer, and great for your gut health.

Why you’ll love this grape salad recipe:

• What is grape salad? Grape salad is a delicious savory salad with a pop of sweetness with the help of grapes.
• Fresh: This grape salad recipe 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 recipe 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?

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, and the list goes on!

How to make grape salad recipe:

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!

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 long is grape salad good for in the fridge? The salad can be kept in the fridge in an airtight container for 3 – 5 days. 

How far ahead can I make grape salad? It’s best to make it fresh but you can make it the day before and store it in a container in the fridge to enjoy/serve the next day.

Other recipes you’ll love:

• Quick + Easy Watermelon + Mint with Tofu Feta Salad
• Roasted Beet Salad with Feta and Pistachios
• Pearl Couscous Greek Salad with Tofu Feta and a Creamy Dill Dressing
• Greek Lentil Salad

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Gut Supportive Mediterranean Grape Salad

5 from 1 vote

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

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Appetizer, Medditerranean, 30 minute meals, Greek

Cuisine Mediterranean, Mediterranean-Inspired, Greek-Inspired

Servings 4

Calories 325 kcal

Ingredients

  

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• 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

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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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