Prep Time
15 minutes
Cook Time
0 minutes
Marinating Time
1 hour (minimum)
Total Time
1 hour 15 minutes
Servings
6 servings
Difficulty
Easy
Ingredients
- 2 large cucumbers, thinly sliced
- 1 medium red onion, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- ½ cup apple cider vinegar
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon honey or pure maple syrup (optional)
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
- 1 teaspoon ground turmeric
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- ¼ teaspoon crushed red pepper flakes (optional)
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill
Instructions
Step 1: Prepare the Vegetables
Wash all vegetables thoroughly. Slice the cucumbers into thin rounds, the onion into thin strips, and the bell peppers into thin slices. Place everything into a large mixing bowl.
Step 2: Make the Pickling Dressing
In a separate bowl or measuring cup, whisk together the apple cider vinegar, olive oil, lemon juice, honey, sea salt, black pepper, turmeric, garlic powder, oregano, and crushed red pepper flakes until well combined.
Step 3: Combine
Pour the dressing over the vegetables. Toss thoroughly until every slice is evenly coated.
Step 4: Add Fresh Herbs
Sprinkle in the chopped parsley and fresh dill. Toss gently to distribute the herbs throughout the salad.
Step 5: Marinate
Transfer the salad to an airtight glass container or bowl. Cover and refrigerate for at least 1 hour. For the best flavor, allow it to marinate for 8–24 hours.
Step 6: Serve
Give the salad a quick stir before serving. Enjoy chilled as a refreshing side dish with grilled meats, seafood, roasted vegetables, sandwiches, or rice bowls.
Recipe Tips
- Slice the vegetables evenly for the best texture.
- Fresh dill adds a bright flavor, but dried dill can be substituted if necessary.
- Allowing the salad to marinate overnight creates a richer, more developed taste.
- Store leftovers in the refrigerator for up to 5 days.
- This salad is ideal for meal prep because the flavors continue to improve over time.
Anti-Inflammatory Benefits
This recipe contains several ingredients commonly associated with an anti-inflammatory eating pattern:
- Cucumbers provide hydration and antioxidants.
- Bell peppers are rich in vitamin C and beneficial plant compounds.
- Red onions contain quercetin, a naturally occurring antioxidant.
- Turmeric contains curcumin, known for its anti-inflammatory properties.
- Extra-virgin olive oil supplies heart-healthy monounsaturated fats and polyphenols.
- Apple cider vinegar adds tangy flavor without excess calories.
- Fresh herbs contribute antioxidants and fresh flavor.
Serving Suggestions
Serve this salad alongside:
- Grilled chicken breast
- Baked salmon
- Turkey burgers
- Quinoa bowls
- Grilled tofu
- Falafel wraps
- Roasted vegetables
- Whole-grain sandwiches
Storage
Store the salad in an airtight container in the refrigerator for up to 5 days. Stir before serving to redistribute the dressing. Do not freeze, as the vegetables will lose their crisp texture.
Nutrition Information (Per Serving)
- Calories: 85
- Protein: 2 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Sugar: 6 g
- Total Fat: 5 g
- Saturated Fat: 0.7 g
- Cholesterol: 0 mg
- Sodium: 340 mg
- Potassium: 290 mg
- Vitamin C: 90% Daily Value
- Vitamin A: 35% Daily Value
- Calcium: 3% Daily Value
- Iron: 4% Daily Value