🥒 Mediterranean Pickled Cucumber, Onion & Bell Pepper Salad
A crisp, tangy, and refreshing Mediterranean-style salad that’s perfect as a side dish, mezze plate addition, or light topping for grilled meats and fish. This quick-pickled salad balances acidity, freshness, and natural sweetness—no heavy dressing needed!
🌿 Description
This Mediterranean pickled salad combines crunchy cucumbers, sweet bell peppers, and sharp red onion in a bright vinegar-olive oil marinade. Lightly pickled (not fermented), it’s ready in minutes and gets even better as it sits. It’s low-calorie, gut-friendly, and naturally dairy-free and gluten-free—ideal for warm weather or meal prep.
🥗 Ingredients
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2 large cucumbers, thinly sliced
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1 medium red onion, thinly sliced
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1 red bell pepper, thinly sliced
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1 yellow or green bell pepper, thinly sliced
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3 tbsp extra virgin olive oil
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3 tbsp apple cider vinegar or red wine vinegar
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1 tsp sea salt (adjust to taste)
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½ tsp black pepper
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½ tsp dried oregano
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1 small garlic clove, finely minced (optional)
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1 tsp honey or date syrup (optional – for mild sweetness)
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Fresh parsley or dill, chopped (for garnish)
🥄 Instructions
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Prep the Vegetables
Place the sliced cucumbers, onion, and bell peppers in a large bowl. -
Make the Pickling Dressing
In a small bowl, whisk together olive oil, vinegar, salt, pepper, oregano, garlic, and honey (if using). -
Combine & Marinate
Pour the dressing over the vegetables. Toss well to coat evenly. -
Rest & Pickle
Cover and let rest for 15–30 minutes at room temperature or refrigerate for up to 2 hours for deeper flavor. -
Serve
Garnish with fresh herbs and serve chilled or at room temperature.
🌞 Serving Suggestions
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As a side for grilled chicken, fish, or lamb
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With hummus, pita, or falafel
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Tucked into wraps or grain bowls
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Alongside Mediterranean rice or lentils
❓ Q & A
Q: Is this salad fermented?
A: No, it’s quick-pickled, meaning it’s lightly marinated in vinegar for fresh flavor without fermentation.
Q: How long does it last in the fridge?
A: Up to 3–4 days in an airtight container. The vegetables will soften slightly over time.
Q: Can I make it without sweetener?
A: Absolutely! It’s delicious without any added sweetness.
Q: What cucumbers work best?
A: Persian or English cucumbers are ideal because they’re crisp and have fewer seeds.
Q: Can I add other vegetables?
A: Yes! Try sliced carrots, radishes, or cherry tomatoes.
Q: Is this Mediterranean-diet friendly?
A: Yes—rich in vegetables, olive oil, and herbs, it fits perfectly into the Mediterranean lifestyle.
