Mediterranean Pickled Cucumber, Onion & Bell Pepper Salad

Mediterranean Pickled Cucumber, Onion & Bell Pepper Salad

Description

This Mediterranean-inspired salad is a vibrant and tangy mix of cucumbers, red onions, and bell peppers lightly pickled in a zesty vinegar-herb brine. Perfect as a refreshing side dish, appetizer, or topping for grilled meats, fish, or grain bowls. Its crisp texture and bold flavors make it an easy, colorful addition to any meal. Quick to prepare yet deeply flavorful, it embodies the bright, fresh flavors of the Mediterranean.

Ingredients

For the Salad:

• 2 medium cucumbers, thinly sliced

• 1 medium red onion, thinly sliced

• 1 red bell pepper, thinly sliced

• 1 yellow bell pepper, thinly sliced

• 1 small carrot, julienned (optional, for extra color)

• 2 tablespoons fresh parsley, chopped

For the Pickling Brine:

• 1/2 cup apple cider vinegar (or white wine vinegar)

• 1/2 cup water

• 1 tablespoon sugar (adjust to taste)

• 1 teaspoon salt

• 1/2 teaspoon black peppercorns

• 1/2 teaspoon dried oregano

• 1/4 teaspoon red chili flakes (optional for heat)

• 1 clove garlic, smashed

• 1 bay leaf

Instructions

1. Prepare the Vegetables
   Wash and thinly slice cucumbers, onions, and bell peppers. If using carrots, julienne them. Place all vegetables in a large bowl.

2. Make the Brine
   In a small saucepan, combine vinegar, water, sugar, salt, peppercorns, oregano, chili flakes, garlic, and bay leaf. Bring to a simmer over medium heat, stirring until sugar and salt dissolve. Remove from heat and let cool slightly.

3. Pickle the Vegetables
   Pour the warm brine over the sliced vegetables. Ensure all vegetables are submerged. Let sit at room temperature for 30 minutes, then transfer to the refrigerator for at least 2 hours. For best flavor, refrigerate overnight.

4. Serve
   Remove from the fridge, discard garlic and bay leaf. Sprinkle with chopped parsley before serving. Enjoy chilled or at room temperature.

Notes & Tips

• Sweetness vs. tang: Adjust sugar and vinegar to your taste preference. More vinegar gives a sharper tang, more sugar softens it.

• Texture: Slice cucumbers thinly to absorb the brine faster. Use firm cucumbers (like Persian or Kirby) for crispness.

• Storage: Keeps in the fridge in an airtight container for up to 5 days. Flavor intensifies over time.

• Variations: Add cherry tomatoes, olives, or feta for a Mediterranean twist. Use fresh herbs like dill or mint for extra aroma.

• Quick Pickle: For a faster version, let the vegetables sit in brine for 30–60 minutes at room temperature and serve immediately.

Servings

• Makes 4–6 servings as a side dish.

Nutritional Information (Per Serving, Approx.)

• Calories: 45 kcal

• Protein: 1 g

• Fat: 0.2 g

• Carbohydrates: 10 g

• Fiber: 2 g

• Sugar: 6 g

• Sodium: 450 mg

Health Benefits

• Low-calorie, nutrient-dense: Great for weight management.

• Rich in antioxidants: Bell peppers and onions are loaded with vitamin C and phytochemicals.

• Digestive support: Vinegar may aid digestion and improve gut health.

• Anti-inflammatory: Onions and bell peppers contain compounds that may reduce inflammation.

• Hydration: High water content from cucumbers helps keep you hydrated.

Q&A About This Recipe

Q1: Can I use white vinegar instead of apple cider vinegar?
A: Yes, white wine or distilled white vinegar works fine. Apple cider vinegar adds a milder, slightly fruity flavor.

Q2: Can I make this salad ahead of time?
A: Absolutely. It actually tastes better after sitting for a few hours or overnight as the flavors meld.

Q3: Can this be canned for long-term storage?
A: For safety, this recipe is intended for refrigerator pickling, not traditional canning. For long-term storage, you’d need to follow proper canning procedures.

Q4: Can I make it spicy?
A: Yes! Add extra chili flakes, fresh jalapeño slices, or a dash of cayenne pepper to the brine.

Q5: Can I make it vegan/vegetarian?
A: Yes. This salad is naturally vegan and vegetarian.