Recipe: Fresh Australian Grape and Feta Salad

Jan 13, 2025

Summer calls for vibrant, refreshing meals that are easy to prepare. This fresh grape and feta salad combines juicy Australian seedless grapes with creamy feta for a dish bursting with flavour. It’s perfect for lunch, picnics, or as a side for your next barbecue.

Did you know humans have enjoyed grapes for over 8,000 years? These ancient fruits were first cultivated in the Middle East. Today, Australian seedless grapes are loved for their sweetness and health benefits. Grapes are packed with antioxidants, vitamins C and K, and heart-healthy nutrients. Let’s get started on this simple, nutritious recipe!

Ingredients: Grape & Feta Salad

You’ll need:

  • 2 cups Australian seedless grapes from Lazzara Fruits (halved). NOTE: Have seeded grapes? No problem, here are some more great recipes!
  • 100g feta cheese (crumbled)
  • 4 cups mixed salad greens (baby spinach, rocket, or mesclun)
  • 1/2 cup walnuts (toasted)
  • 1 small cucumber (thinly sliced)
  • 1/4 red onion (finely sliced)
  • 2 tbsp fresh mint leaves (chopped)

For the dressing:

  • 3 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp honey
  • 1 tsp Dijon mustard
  • Salt and pepper to taste

Instructions

  1. Prepare
    Wash and dry all produce. Halve the grapes, slice the cucumber, and thinly slice the red onion. Toast the walnuts in a dry pan over medium heat. This will take 2–3 minutes.
  2. Assemble
    Start with the salad greens in a large bowl. Then, add the grapes, cucumber, onion, and toasted walnuts.
  3. Add the Feta and Mint
    Crumble the feta cheese over the salad. Sprinkle the fresh mint leaves for added flavour.
  4. Make the Dressing
    In a small bowl or jar, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and pepper. Adjust the seasoning if needed. Drizzle the dressing over the salad just before serving. Toss gently to coat all ingredients evenly.

Why This Salad is So Healthy

This salad doesn’t just taste great—it’s also packed with nutrients. Grapes provide antioxidants that support heart health and fight inflammation. As one of nature’s wonderful superfoods, they’re also rich in vitamins C and K, which are essential for skin and bone health. The walnuts add healthy fats, while feta delivers protein and calcium. Combined with leafy greens, this dish is as wholesome as it is delicious.

Tips for a Perfect Grape & Feta Salad

  • Switch it up: Try pecans or almonds instead of walnuts.
  • Add protein: Grilled chicken or prawns make it more filling.
  • Pair it well: Serve with a crisp Australian Sauvignon Blanc or sparkling water.

This Australian seedless grape and feta salad proves that simple ingredients can create something extraordinary. With thousands of years of history and loads of health benefits, grapes are truly timeless.

Enjoy your fresh summer meal! 🌞