🥒🧅🌶️ Anti-Inflammatory Mediterranean Pickled Cucumber, Onion & Bell Pepper Salad

This vibrant, tangy salad is a refreshing Mediterranean-inspired dish packed with crisp vegetables and a light vinegar-based dressing. It’s naturally anti-inflammatory thanks to olive oil, garlic, colorful peppers, and optional turmeric. Perfect as a side dish, mezze addition, or healthy snack.

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🌿 Description

In Mediterranean cuisine, simple pickled salads are served alongside grilled fish, legumes, and roasted meats. This version combines:

• Cucumbers for hydration and cooling effect

• Red onions rich in quercetin (anti-inflammatory antioxidant)

• Bell peppers loaded with vitamin C

• Extra virgin olive oil for heart-healthy fats

• Apple cider vinegar or red wine vinegar for digestive support

• Garlic & turmeric (optional) for added anti-inflammatory benefits

It’s crisp, zesty, slightly sweet, and beautifully balanced.

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🧾 Ingredients (Serves 4–6)

• 2 large cucumbers, thinly sliced

• 1 medium red onion, thinly sliced

• 1 red bell pepper, thinly sliced

• 1 yellow bell pepper, thinly sliced

• 2 tablespoons extra virgin olive oil

• 3 tablespoons apple cider vinegar or red wine vinegar

• 1 tablespoon fresh lemon juice

• 1 clove garlic, minced

• ½ teaspoon sea salt

• ¼ teaspoon black pepper

• ½ teaspoon dried oregano

• ¼ teaspoon turmeric (optional, for anti-inflammatory boost)

• 1 teaspoon raw honey (optional, to balance acidity)

• Fresh parsley or mint for garnish

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👩‍🍳 Instructions

1️⃣ Prepare the Vegetables

• Thinly slice cucumbers, onion, and bell peppers.

• Place them in a large mixing bowl.

2️⃣ Make the Pickling Dressing

• In a small bowl, whisk olive oil, vinegar, lemon juice, garlic, salt, pepper, oregano, turmeric (if using), and honey.

3️⃣ Combine & Marinate

• Pour dressing over vegetables.

• Toss well to coat evenly.

• Cover and refrigerate for at least 1 hour (best after 2–4 hours).

4️⃣ Serve

• Toss again before serving.

• Garnish with fresh herbs.

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🥗 Serving Suggestions

• Serve alongside grilled chicken or fish

• Add to a Mediterranean grain bowl

• Spoon over hummus and warm pita

• Pair with lentil or chickpea dishes

• Use as a crunchy sandwich topping

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🥦 Health Benefits

✔ Supports digestion
✔ Rich in antioxidants
✔ Naturally hydrating
✔ Low calorie & vegan
✔ Great for gut-friendly meals

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❓ Q & A

Q1: How long does this salad last?

It keeps well in the refrigerator for up to 4 days in an airtight container.

Q2: Can I make it without oil?

Yes, but olive oil enhances nutrient absorption and flavor.

Q3: Can I use white onion instead of red?

Yes, but red onion provides more antioxidants and milder sweetness.

Q4: Is it very sour?

It’s tangy but balanced. Adjust honey or lemon to your taste.

Q5: Can I add other vegetables?

Absolutely! Try shredded carrots, radishes, or thinly sliced cabbage.