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Home » All posts » Side Dishes

Fennel Grapefruit Salad with Honey Mint Vinaigrette

Updated: Jan 19, 2024 · Published: Jan 15, 2020 by Laura Yautz · This post may contain affiliate links · 2 Comments

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Winter months call for a different type of salad when leafy greens aren't really in season, and the quality is hit or miss. So we're using more seasonal produce, and cranking up the flavor! Fennel Grapefruit Salad with an incredibly easy Honey Mint Vinaigrette is quick enough for a busy weeknight, yet feels fancy enough for company. It's tangy and sweet, with a fantastic, fresh crunch from the slightly licoricey fennel.

This post may contain affiliate links. See our Disclaimer for more information

Salad with citrus and fennel in a small bowl, garnished with a fennel frond.

While this salad uses winter produce, these ingredients are available year-round, so you can make it anytime.

Jump to:
  • What makes this salad heart healthy?
  • Ingredients
  • Instructions
  • Substitutions
  • Equipment
  • Storage
  • Pro tip
  • FAQ
  • Related
  • Pairing
  • 📖 Recipe
  • Food safety

What makes this salad heart healthy?

First, if you are on heart medications (or any medications), check to make sure it's not one with which grapefruit should be avoided - there are many. To learn more, you may want to read Grapefruit and Heart Medications. Be sure to discuss any concerns you have with your doctor or pharmacist.

Grapefruit and heart health

That being said, grapefruit does seem to have some heart healthy qualities. In one small study, including grapefruit pectin (a type of fiber) daily was shown to decrease cholesterol levels significantly. While pectin from many sources seems to show this same, or similar, result, this demonstrates that grapefruit can certainly be included as part of a heart healthy diet. Grapefruit juice would likely not have the same effect, as the fiber has been removed from it.

A later study compared different types of pectin and their cholesterol lowering properties to each other, and found apple and citrus (but not orange) pectin to be most effective at lowering cholesterol. While the studies aimed at 15 grams of pectin daily, the authors also found benefit with as little as 6 grams per day. For reference, the edible portion of a grapefruit contains about 7.5 grams of pectin, and a medium sized apple has 1-2 grams of pectin.

Similarly, grapefruit's effect on blood pressure has been the topic of intense interest over the last few decades. One meta-analysis of 3 randomly controlled trials found a significant decrease in systolic blood pressure (the top number) of 2.43 mmHg on average, however, the authors note that there was no established dose of grapefruit among the trials. That means we can't really say how much grapefruit one would need to eat to obtain that benefit. Other studies, like this one, and this one, have more conflicting results, so more research is needed, but in the meantime, grapefruit seems a great addition to a heart healthy diet.

Fennel and heart health

Fennel, on the other hand, is the subject of many fewer studies. It has been used in traditional medicine as a diuretic, and may have some ability to lower blood pressure, however, it's far too early to say for sure that it holds either of these properties. What we do know, is that it's delicious (okay, that's my personal opinion!), that it is low in calories, high in water content, and a good source of fiber, vitamin C, and potassium. All great things for your heart!

Ingredients

To make Fennel Grapefruit Salad, make sure to choose a fennel bulb that is firm with green fronds that are not wilted. You may see some brown bruising on the outside of the bulb, but as long as it doesn't extend deeper than the first layer of the bulb, it will be fine to use - just remove the outer layer before using it.

Ingredients for fennel grapefruit salad.
  • Fennel bulb
  • Grapefruit
  • Oranges
  • Olive oil
  • Rice vinegar
  • Honey
  • Mint
  • Ground ginger
  • Salt

See recipe card for quantities.

Instructions

If you're not sure how to cut the peel and pith from citrus, or cut a fennel bulb, here are some step by step photos to help you make this recipe.

Grapefruit with both ends sliced off, and a few slices of peel and pith removed, demonstrating how to cut off the peel and pith.

Start by cutting the top and bottom ends off of one of the grapefruits, and carefully cut just inside the pith (white part) all the way down the side of the fruit.

A grapefruit with the peel and pith cut off.

Continue to cut this way all the way around the grapefruit, until you are back to the beginning.

Grapefruit with several segments cut out of it.

Over a large bowl, use a sharp knife to carefully slice inside each of the segment membranes to release the segments. If you are worried about cutting your hand, do this part on a cutting board!

Grapefruit slices in a bowl.

Cut all the segments from the grapefruit, and repeat with the other grapefruit.

Grapefruit and orange segments in a bowl.

Repeat the above steps with each orange. Drain excess juice from the bowl.

Fennel bulb on a cutting bowl, with top stems sliced off.

Cut the top stems and fronds from the fennel.

Fennel bulb on a cutting board, cut in half, with the core cut out of one half.

Slice the bulb in half, and use a triangular shaped cut to remove the core.

Fennel shaved thin in a mandolin slicer.

Shave or slice very thinly. Use a mandolin to do this if you have one.

Fennel added to the bowl with the citrus segments.

Add the fennel to the bowl with the grapefruit and oranges.

Citrus segments and shaved fennel combined.

Toss to combine.

Salad dressing ingredients in a small glass bowl.

Add all the vinaigrette ingredients to a small bowl and whisk.

Finished fennel grapefruit salad - combine the dressing with the salad.

Pour the dressing on the salad, and toss to combine.

Hint: A mandolin slicer is quite a handy tool to have in the kitchen. I love this All in One Chopper, Slicer, and Grater (affiliate link). It's the one in the picture above, and I use it often.

If you would like a video tutorial on cutting those citrus segments out, check out this video:

Substitutions

Here are a few substitutions you might like to use for the fennel grapefruit salad.

  • Vinegar - you can use apple cider vinegar or white balsamic vinegar instead of rice vinegar
  • Oranges - if blood oranges aren't in season or you can't find them, use Cara Cara or navel oranges
  • Vegan - to make this vegan, simply use agave nectar or pure maple syrup instead of honey

Equipment

You don't need a lot of special equipment for this Fennel Grapefruit Salad - just a cutting board and knife besides your serving bowl and spoon.

But one thing I do recommend is this All in One Chopper, Slicer, and Grater (affiliate link), or any other mandolin slicer that you might have. That's because the fennel is very dense and crunchy, and if it's too thick it's a little hard to eat, and overwhelming to the salad.

Storage

Store leftovers in a closed container for up to three days. It will still be safe to eat for up to 5, but the fruit will begin to break down.

Do not freeze the salad.

Pro tip

Ruby red or pink grapefruit are sweeter options. Pick either of those for this salad for the best taste!

FAQ

Can I use dried mint instead of fresh?

Dried mint and fresh mint have slightly different flavor profiles, but yes, you can use dried. Use 1 teaspoon dried mint instead of 1 tablespoon fresh.

My salad has lots of extra liquid. Is that normal?

Yes, the citrus fruits will release their juices with time. If you haven't added the dressing, just pour the extra juice out. Better yet, pour it into a glass and enjoy your fresh orange-grapefruit juice!

Can this recipe be vegan?

This recipe is vegetarian as written. To make it vegan, just omit the honey, and use agave nectar or pure maple syrup instead.

Related

Looking for other recipes like this? Try these:

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    Strawberry Cucumber Salad with Basil and Mozzarella
  • Overhead picture of large plate with salad on it.
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    Rainbow Salad with Blueberry Vinaigrette
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    Red White and Blue Fruit Salad

Pairing

These are my favorite dishes to serve with Fennel Grapefruit Salad:

  • Overhead image of a casserole in a casserole dish, with a bowl of steamed broccoli nearby.
    Italian Lentil & Rice Pantry Casserole
  • Chickpea salad on a sandwich, with lettuce and red onion.
    Mashed Chickpea Salad Sandwiches with Everything Bagel Seasoning
  • Lentil soup in a bowl.
    Low Sodium Lentil Soup with Spinach
  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
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📖 Recipe

Salad with citrus and fennel in a small bowl, garnished with a fennel frond.

Fennel Grapefruit Salad with Honey Mint Vinaigrette

Laura Yautz
This refreshing salad is perfect for those long winter months! A little sweet and a little tangy, with a slight licorice flavor from the fennel; it's a match made in heaven.
5 from 1 vote
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Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Salad, Side Dish
Cuisine American
Servings 6
Calories 162 kcal

Equipment

  • Mandolin slicer

Ingredients
  

  • 2 medium Red Grapefruit
  • 3 Blood Oranges or Cara Cara Oranges
  • 1 large Fennel Bulb

For the Honey Mint Vinaigrette

  • 3 tablespoon Olive Oil
  • 1 tablespoon Rice Vinegar
  • 1 tablespoon Fresh Mint minced
  • 2 teaspoon Honey
  • ½ teaspoon ground Ginger
  • Pinch of Salt

Instructions
 

  • Cut the peel and pith (white, bitter part of the peel) off the grapefruit and blood oranges.
  • Cut the segments of both into a large bowl.
  • Drain the excess juice out the bowl. This won't be used in the recipe. It makes a nice refreshing beverage!
  • Cut the top stems off the fennel bulb, and set aside.
  • Slice the fennel in half, and cut out the core. Slice or shave the fennel very thin. Use a mandolin slicer if you have one.
  • Add the fennel to the bowl with the citrus fruit.
  • Make the vinaigrette: combine all the dressing ingredients and whisk to combine.
  • Pour the dressing into the salad, and toss to combine.
  • Garnish with fennel fronds, if desired.

Nutrition

Serving: 0.6(⅔) cupCalories: 162kcal (8%)Carbohydrates: 24g (8%)Protein: 2g (4%)Fat: 7.5g (12%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 0.8gMonounsaturated Fat: 5gSodium: 47mg (2%)Potassium: 448mg (13%)Fiber: 4.4g (18%)Sugar: 17g (19%)Vitamin A: 477IU (10%)Vitamin C: 72mg (87%)Vitamin K: 31µg (30%)Calcium: 66mg (7%)Iron: 0.7mg (4%)Magnesium: 17.6mg (4%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword fennel salad
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
  • Never leave cooking food unattended
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

More Side Dishes

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Comments

    5 from 1 vote

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    Recipe Rating




  1. Renee Marshall says

    February 15, 2025 at 4:58 am

    5 stars
    It’s a great side dish and balancer for fish and any type of burger.

    Reply
    • Laura Yautz says

      February 17, 2025 at 11:59 am

      Thanks, Renee! So glad you liked the salad!

      Reply
Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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