web tracker

Anti-Inflammatory Pickled Cucumber, Onion & Bell Pepper Salad.

by

  • Prep time: 15 minutes

  • Marinating time: 1 to 2 hours (or overnight for optimal flavor)

  • Total time: 1 hour 15 minutes

  • Yield: 4 servings

  • Intensity Levels:

    • Effort/Difficulty: Very Low (Beginner-friendly, no cooking required)

    • Flavor Profile: Tangy, bright, and zesty with a mild savory bite and a touch of natural sweetness.

    • Spice Level: Mild/Customizable (Zero heat inherently, but easily adjusted with red pepper flakes or fresh chili).

Ingredients

The Vegetables:

  • 2 large English cucumbers, thinly sliced (unpeeled for extra fiber and crunch)

  • 1 medium red onion, thinly sliced into delicate half-moons

  • 1 red bell pepper, cored and julienned or diced

  • 1 yellow or orange bell pepper, cored and julienned (adds extra carotenoids and visual contrast)

  • 2 tablespoons fresh parsley or dill, finely chopped

The Pickling Vinaigrette:

  • 1/2 cup apple cider vinegar (or white wine vinegar for a cleaner bite)

  • 1/4 cup extra-virgin olive oil (delivers healthy monounsaturated fats)

  • 1 tablespoon fresh lemon juice

  • 1 tablespoon raw honey or pure maple syrup (to balance the acidity)

  • 1-2 cloves garlic, minced

  • 1 teaspoon sea salt (plus more to taste)

  • 1/2 teaspoon freshly ground black pepper

  • 1 teaspoon dried oregano

Step-by-Step Instructions

  1. Slice the Vegetables: Using a sharp knife or a mandoline for uniform thickness, slice your cucumbers, red onions, and bell peppers. Transfer all the sliced produce into a large glass or mixing bowl.

  2. Mix the Pickling Brine: In a separate small bowl or mason jar, whisk together the apple cider vinegar, extra-virgin olive oil, lemon juice, honey (or maple syrup), minced garlic, sea salt, black pepper, and dried oregano until fully emulsified.

  3. Combine and Coat: Pour the tangy pickling vinaigrette evenly over the bowl of crisp vegetables. Toss thoroughly to ensure every slice is coated in the flavorful liquid. Fold in the fresh parsley or dill.

  4. Chill and Marinate: Cover the bowl tightly or seal the jar. Place it in the refrigerator for at least 1 to 2 hours before serving. Note: Letting it sit overnight deepens the pickled flavor profile dramatically.

  5. Serve: Give the salad a quick toss before plating. Enjoy chilled as a refreshing side dish or a zesty topping for grain bowls and proteins.

Storage Instructions

  • Refrigerator: Store leftovers in an airtight container or glass jar in the refrigerator. It keeps well for up to 3 to 4 days.

  • Tip: As the salad sits, the vegetables naturally release water, making the brine even more flavorful. The vegetables will soften slightly over time but maintain a wonderful pickle-like crispness for the first few days.

Nutrition Information

Estimated values per serving (based on 4 total servings; calculated without optional add-ins):

  • Calories: ~145 kcal

  • Carbohydrates: 13g

  • Protein: 2g

  • Total Fat: 10g

  • Saturated Fat: 1.5g

  • Dietary Fiber: 3g

  • Sugars: 8g

  • Sodium: 610mg

  • Vitamin C: Over 100% of the Daily Value (driven by bell peppers and fresh lemon juice)

Leave a Comment