Traditional recipes

Salad with Red Grapes and Feta

Salad with Red Grapes and Feta


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Ingredients

  • 2 Tablespoons extra-virgin olive oil
  • 1 1/2 Tablespoon lemon juice
  • 1/4 Teaspoon salt
  • 1/4 Teaspoon black pepper
  • 1 Pound red seedless grapes, halved
  • 5 Ounces mixed greens
  • 6 Ounces feta cheese

Directions

In a large bowl, whisk together oil, lemon juice, salt, and pepper. Add grapes, greens, and feta and toss well.

Nutritional Facts

Servings6

Calories Per Serving171

Total Fat11g16%

Sugar13gN/A

Saturated5g25%

Cholesterol25mg8%

Protein5g10%

Carbs16g5%

Vitamin A125µg14%

Vitamin B120.5µg8%

Vitamin B60.2mg10.4%

Vitamin C6mg10%

Vitamin D0.1µgN/A

Vitamin E0.9mg4.5%

Vitamin K44µg55%

Calcium157mg16%

Fiber1g4%

Folate (food)20µgN/A

Folate equivalent (total)20µg5%

Iron0.7mg3.9%

Magnesium14mg4%

Monounsaturated5gN/A

Niacin (B3)0.5mg2.6%

Phosphorus118mg17%

Polyunsaturated0.7gN/A

Potassium213mg6%

Riboflavin (B2)0.3mg18.3%

Sodium316mg13%

Thiamin (B1)0.1mg7.6%

Zinc0.9mg6.1%

Have a question about the nutrition data? Let us know.

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Recipe Summary

  • 2 1/2 cups water
  • 3/4 cup French or brown lentils
  • 2 tablespoons red-wine vinegar
  • 2 tablespoons fresh lemon juice
  • 1 1/2 teaspoons honey
  • 3 tablespoons extra-virgin olive oil
  • 3/4 cup walnuts, toasted and roughly chopped
  • 1 1/2 cups seedless red grapes, halved
  • 1 celery stalk, thinly sliced
  • 2 teaspoons fresh thyme leaves
  • 2 ounces feta, crumbled (1/2 cup)
  • Coarse salt and ground pepper

In a small saucepan, bring water to a boil. Add lentils, reduce to a simmer, and cover cook until lentils are tender, about 30 minutes. Drain and rinse under cool water. Meanwhile, in a large bowl, whisk together red-wine vinegar, lemon juice, and honey. Whisk in olive oil. Stir in lentils, walnuts, grapes, celery, and thyme. Add feta. Season to taste with salt and pepper.


Spinach salad with roasted grapes, feta, and walnuts

I haven’t been in the mood for salads as much since fall arrived. Comfort foods and soups took their place on the menu as the temperatures started to drop.

Then, Mother Nature got confused and summer-like temperatures re-emerged. I’m not complaining. I’ll take as many sunny and 80 degree days that she wants to give me.

With those warmer temperatures came a salad craving, so yesterday I scoured the fridge to see what I could come up with. I had the right ingredients for a tasty salad: baby spinach leaves, grapes, feta, and walnuts.

I wanted something a little different though, and thought roasting the grapes would make this a decidedly fall salad. It was a good choice, as roasting fruit brings out so much flavor and concentrates the sweetness.

The grapes, tossed first in a little olive oil and balsamic vinegar, become extra sweet and tangy. When the warm grapes are combined with the feta, toasted walnuts, and spinach, the spinach leaves become a little wilted and no extra dressing is needed.

I gobbled this salad up faster than a hungry pregnant lady in her third trimester (oh wait…that’s me!) and wished I had more. Try it. You’ll see what I mean.


Blueberry Salad with Feta Cheese, Grapes and Red Onions

This blueberry salad combines two of my favorite fruits, blueberries and red grapes. I love the way their sweet flavors mix with the tangy feta cheese and the spicy red onion.

I also love that the dressing is light: a bit of olive oil, honey, fresh squeezed lemon juice, and cracked black pepper. I always leave out vinegar so the different flavors will really stand out.

I think this is a perfect salad for lunch or dinner, any time of the year. My favorite way to eat it is outdoors on the patio, with a glass of sparkling water.

And my favorite blueberries are the ones I grow in my garden each summer! If you haven’t tried growing them, I highly recommend it–as long as you have a yard that gets at least six hours of full sun per day. They’re pretty much maintenance-free, but you cover them with netting to keep the birds from eating them. That’s no biggie, and it’s well worth it.

To find out just how easy it is to grow them, you can follow my simple instructions. Then you can just wander outside in summer, pick the blueberries, and pop them in your bowl (and mouth!).


You can absolutely substitute feta for other cheeses. Of course then it wouldn’t be a tomato cucumber FETA cheese salad, but blue cheese and goat cheese also work wonderfully and are just as delicious (I used blue cheese in my video!)

Cheese choices can be really personal and I encourage you to mix up the “Greek” or “Mediterranean” vibe with other choices.

Now I would not recommend going with any shredded cheeses with this salad. The soft cheese or chunks of mozzarella would work best for texture and taste reasons.


GRAPES BENEFITS

Grapes are so satisfying and so delicious on their own, but they are also perfect to mix into salads, sandwiches, smoothies and into my delicious grape caprese recipe!

Did you know 99 percent of the commercially grown table grapes produced in the United States are from California? For generations, growers throughout California have been harvesting fully ripe grapes, ready for snacking and mixing into your favorite recipes.

But, did you also know that grapes of all colors – red, black and green – are a natural source of antioxidants and other polyphenols and are an excellent source of vitamin K.

Basically, what I’m trying to say is that I love ’em. Grapes are a super healthy snack, ideal for eating anytime, anywhere.

Snacking is the main way I use fresh grapes.
The next thing I like to do with grapes, is make this delicious Grape Caprese Salad!

Lucky for you, you might have just stumbled upon the most perfect grape salad. Seriously. This is the stuff!


Honey Chicken Salad with Grapes and Feta

Oh man. So good! Nice and light. I’ve never had wheat berry before but I must say I’m now a fan. I used a lemon vinaigrette and added that to the oil and honey. Turned out great!

WHY have I waited this long to make a chicken salad in the Philippines? Sometimes I’m really late to the game. And sometimes is like, all the time.

This salad is my life right now. The textures, the flavors, and the perfect amount of light, sweet honey lemon vinaigrette…

One thing that we struggle with here in the Philippines is cooking. Hot, heated, high temperature cooking. Our oven has a flame in it. A real live fire. IT’S HOT. Plus it’s already one bajillion degrees and one hundred and fifty percent humid all day everyday, so that’s fun.

To add to the drama, we are a microwaveless family (do two people count as a family?), which I really want to enjoy, except that not having a quick way to heat up food usually sets off a chain of events, starting with turning the oven on –> extreme hotnesss –> grouchy-ness –> hair issues –> resorting to cold cereal and milk. The good news in all this is that they have some really yummy cereals at our little Rustan’s grocery store down the road (hi, tropical fruit granola with huge clusters of coconut) and the other good news is that I love cereal. Period.

But cereal cuts a deep wound when I find out that Bjork has been ignoring the delicious man-food that I left in the fridge in little individual containers for his lunches and choosing cereal for lunch instead. What? Individual containers of squash soup with walnuts and apple aren’t man-foody? Whatever.

This is our real life. With a fridge full of food, he eats tropical fruit grocery store granola just to avoid the heat of the kitchen. Hmmph.

Then we get into this horrible, old-married-people cycle where I come home from work and interrogate him about what he ate for lunch and be annoyed that he had a bowl of cereal instead of my individually packaged squash soup with a separate container of walnut and apple toppings. We are those people. Ok, I am that person.

Oh my gosh, you guys. WHY did I wait this long?

I made this chicken salad with grapes and the old-married-people cycle of “what did you eat for lunch” was immediately broken. We both loved it. He made his into a wrap, and then a sandwich, and then two more wraps with extra cheese. I ate mine in a big bowl as a salad. With extra cheese. And by the way, finding feta cheese in the Philippines is like finding pure gold. It’s been a happy week in this house.

If you have access to fresh, clean, crispy greens like baby spinach, toss a handful of it in there, too, will ya? Trust me – it will be delicious. It reminds me of this salad. I miss spinach. <– File that under things you’ll only say once in your life.

The salad? It was cold. It was refreshing. It was chewy and crunchy and sweet. It was filling and it was man-food. Er, at least, as much as feta and honey lemon and grapes in a salad can be man-food. Yeah? Yeah. The best part: it can be kept in the fridge in individual containers for easy eating – NO REHEATING REQUIRED. Saves time, saves sweat, saves … us.


Strawberry Salad with Lemon Dijon Vinaigrette

This strawberry salad is loaded with flavor, texture, and plant-based nutrients. Yet, it's minimal and super simple to make.

Fresh, juicy, ripe, strawberries are, of course, a major player in this salad, but they're not the only rock stars.

Red, juicy grapes and candied walnuts combined with the dried cranberries and feta cheese offer amazing textures and flavors that literally melt in your mouth.

You can buy candied walnuts at specialty markets, but if you want to save a little money and make them, it's simple!


Warm Lentil Salad with Grapes, Feta, and Mint

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Red grapes are the surprise element in this cold-weather version of a classic Mediterranean salad. They create little bursts of sweetness in each bite. Serve over a bed of baby spinach, if desired.

Ingredients

  • 3 Tbs. olive oil
  • 2 leeks, white and light green parts thinly sliced (1 3/4 cups)
  • 2 Tbs. sherry vinegar
  • 2 tsp. whole-grain mustard
  • 1 17.6-oz. pkg. cooked lentils, gently broken apart, or 2 cups cooked lentil
  • 1 1/2 cups red grapes, halved
  • 1/4 cup chopped roasted pistachios
  • 3 Tbs. finely chopped mint
  • 3 Tbs. finely chopped parsley
  • 1/4 cup crumbled feta

Preparation

1. Heat oil in skillet over medium heat. Add leeks, and cook 7 to 9 minutes, or until tender and translucent, stirring often. Remove from heat, and stir in sherry vinegar and mustard.

2. Combine lentils, leek mixture, grapes, pistachios, mint, and parsley in large bowl. Season with salt and pepper, if desired, and top with crumbled feta.


To add a twist to this fruit-filled vegetable salad, I made a Raspberry Vinegarette with a raspberry balsamic vinegar. This balsamic vinegar gives the final dressing a hint of raspberry and suits the fruit included in this salad. Including extra virgin olive oil and other spices help punch up the flavor.

Don't have Raspberry Balsamic Vinegar? Try my Mediterranean Salad Dressing recipe.

This is a perfect salad to include on the Mediterranean Diet. Include as a side salad along with fish or chicken and vegetables or as a meal by including chopped chicken.


  1. Bring 2 1/2 cups of water to boil in a medium saucepan. Add lentils. Reduce to a simmer and cook for about 20 minutes, or until lentils are tender. Drain lentils and rinse with cold water. Set aside.
  2. Toast walnuts in a dry pan over medium heat until lightly browned. Chop walnuts. Halve grapes. Cut celery into thin slices. Combine all salad ingredients in a serving bowl.
  3. To make dressing, whisk red wine vinegar, lemon juice and honey together. Slowly whisk in olive oil. Pour dressing over salad and mix. Season with fine grain sea salt, if desired.

Adapted from Martha Stewart Everyday Food

posted by Haley on October 14, 2011

10 Comments on &ldquoLentil, Feta, Grape and Walnut Salad Recipe&rdquo

this looks fantastic! I’ve been looking for a way to shake up my lentil use as well! Thanks!

I know this is an old post, but I made this last night and loved it! Thanks!

Hi Haley,
I made this today for lunch and it was GREAT! I added in some spring onions (as they are in season at the moment) and it tasted delicious.
Very quick, easy and simple. Like you I am always on the hunt for new and exciting ways people use lentils. So thank you for putting this up and taking some photos. I will definitely be making this one again.

This recipe is fantastic. I’ve made it twice now. Both times I also added a chopped apple (for crunch), and substituted pan toasted pine nuts instead of the walnuts. The flavors and textures are amazing. My favorite picnic type salad ever.

Also one note, make sure not to cook the lentils too long, they are are better off on the firm side in this recipe. Also do not blast the hot lentils with cold water. I ruined some lentils by doing this and was left with nothing but the husks of the beans, the insides were in the sink lol. If you want to run cold water, run it over your hand so it drips gently, not directly.

Great tips, Lane! Glad you liked the salad. I need to make it again sometime myself! The pine nut idea sounds really delicious.

Soooo delicious! Made tonight for dinner/lunch tomorrow and it took literally no time at all. Bonus: A chef friend of mine stopped by while it was cooling, tried a bite & demanded to know what it was, lol! Love the tip on salad bar celery definitely going that route next time. (And there will be a next time!)


Watch the video: Σαλάτα με φαγόπυρο και ωμό παντζάρι (June 2022).