A crisp, tangy, refreshing salad made with cucumber, red onion, colorful bell peppers, apple cider vinegar, extra-virgin olive oil, and antioxidant-rich herbs. It works beautifully as a side dish or light snack.
Ingredients
For the Salad
3 medium cucumbers, thinly sliced
1 medium red onion, thinly sliced
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 green bell pepper, thinly sliced
2 tbsp fresh parsley, chopped
1 tbsp fresh dill, chopped
1 tbsp fresh mint, chopped, optional
For the Pickling Dressing
½ cup apple cider vinegar
¼ cup extra-virgin olive oil
2 tbsp fresh lemon juice
1 tbsp honey or maple syrup, optional
1 tsp Dijon mustard
1 clove garlic, finely minced
½ tsp ground turmeric
½ tsp dried oregano
½ tsp sea salt
¼ tsp black pepper
½ tsp red pepper flakes, optional
Instructions
1. Prepare the Vegetables
Wash the cucumbers and vegetables thoroughly.
Thinly slice the cucumbers and red onion.
Remove the seeds and membranes from the bell peppers and slice them into thin strips.
Place everything in a large mixing bowl.
2. Make the Pickling Dressing
In a separate bowl or jar, combine:
Apple cider vinegar
Olive oil
Lemon juice
Honey or maple syrup
Dijon mustard
Garlic
Turmeric
Oregano
Salt
Black pepper
Red pepper flakes
Whisk vigorously or shake the jar until well combined.
3. Combine
Pour the dressing over the vegetables.
Add the fresh parsley, dill, and mint.
Toss thoroughly so all the vegetables are coated.
4. Pickle the Salad
Cover and refrigerate for at least 30 minutes.
For a stronger pickled flavor, refrigerate for 2–4 hours.
For the best flavor, gently toss the salad once or twice while it rests.
5. Serve
Give the salad another toss before serving.
Garnish with fresh dill, parsley, or a few lemon slices.
Serve chilled.
Approximate Nutrition
Per serving, based on 6 servings:
Calories: ~125
Protein: ~1.5 g
Carbohydrates: ~8 g
Fat: ~10 g
Fiber: ~2 g
Sugar: ~4 g
Nutrition is approximate and will vary depending on the amount of oil and sweetener used.
Nut & Allergen Information
Nuts: No nuts in the standard recipe.
Dairy: None.
Eggs: None.
Gluten: Naturally gluten-free, provided all packaged ingredients are gluten-free.
Soy: None in the standard recipe.
Mustard: Contains Dijon mustard.
Honey: Optional; use maple syrup instead if preferred.
Why These Ingredients Are Often Included in Anti-Inflammatory Eating
Extra-virgin olive oil: A source of monounsaturated fat and plant compounds such as polyphenols.
Bell peppers: Provide vitamin C and carotenoids.
Cucumber: Hydrating and light, with useful amounts of vitamin K.
Red onion: Contains flavonoid compounds, including quercetin.
Garlic: Provides sulfur-containing compounds and adds strong flavor without needing much salt.
Turmeric: Contains curcumin, a compound widely studied for its biological effects.
Herbs: Parsley, dill, and mint add flavor and plant compounds.
Lemon: Adds vitamin C and brightness.
Apple cider vinegar: Provides acidity that gives the vegetables their characteristic pickled flavor.
Important: No single food or salad can treat or cure inflammation. An overall eating pattern, sleep, physical activity, and other lifestyle factors matter much more.
Tips
For extra-crisp cucumbers, sprinkle them lightly with salt and let them sit for 10–15 minutes, then drain and gently pat dry before dressing.
Use different colored bell peppers for a more colorful presentation.
Thinly sliced vegetables absorb the pickling dressing more quickly.
Don’t skip the resting time—the flavor improves significantly after chilling.
If you prefer a sweeter pickle, add another teaspoon of honey or maple syrup.
For a stronger garlic flavor, add an additional clove.
Add feta cheese just before serving if you want extra creaminess.
Serving Ideas
Serve alongside:
Grilled chicken
Baked salmon
Turkey burgers
Grilled shrimp
Roasted vegetables
Lentil bowls
Quinoa
Whole-grain pita
It also makes a delicious topping for sandwiches, wraps, and grain bowls.
Storage
Store the salad in an airtight container in the refrigerator.
For best texture and flavor, enjoy within 3–4 days. The cucumbers and peppers will become softer the longer they sit.
This is a refrigerator-pickled salad, not a shelf-stable canned pickle. Keep it refrigerated.
Q&A
Q: Can I make this salad without honey?
Yes. Simply omit it for a less sweet, tangier salad.
Q: Can I use white vinegar instead of apple cider vinegar?
Yes. White vinegar gives a sharper, more traditional pickled flavor.
Q: Can I use rice vinegar?
Yes. Rice vinegar creates a milder and slightly sweeter dressing.
Q: Can I add tomatoes?
Yes, but add them shortly before serving because tomatoes can become soft during longer marinating.
Q: Is this salad keto-friendly?
Yes, if you omit the honey or maple syrup and keep the vegetables and dressing within your personal carbohydrate goals.
Q: Is it suitable for meal prep?
Yes. It can be prepared ahead and refrigerated. For maximum crunch, consume it within the first couple of days.
Q: Can I add protein?
Absolutely. Grilled chicken, salmon, shrimp, tuna, chickpeas, or boiled eggs can turn it into a more filling meal.
Q: Can I make it spicy?
Yes. Add extra red pepper flakes, sliced jalapeño, or a small amount of chili pepper.
Q: Is the recipe dairy-free?
Yes, as written. If you add feta, it will no longer be dairy-free.
Q: Can I use dried herbs?
Yes. As a general substitution, use about 1 teaspoon dried herbs for every 1 tablespoon fresh herbs, adjusting to taste.