Anti-Inflammatory Pickled Cucumber, Onion & Bell Pepper Salad
This Anti-Inflammatory Pickled Cucumber, Onion, and Bell Pepper Salad is a bright, crunchy dish that delivers freshness with real purpose. It is light, tangy, and packed with ingredients known for their anti-inflammatory benefits. Crisp cucumber hydrates and cools, red onion adds sharpness and antioxidants, and colorful bell pepper brings sweetness along with vitamin C. Everything is brought together in a simple apple cider vinegar dressing infused with turmeric, a spice widely appreciated for its anti-inflammatory properties.
This salad sits somewhere between a quick pickle and a fresh slaw. It does not require cooking, keeps well in the fridge, and becomes more flavorful as it rests. You can serve it as a side dish, spoon it over grilled meats or fish, add it to grain bowls, or enjoy it straight from the bowl as a refreshing snack. It is naturally gluten-free, dairy-free, and easily adaptable to different diets.
Prep time: 15 minutes
Resting time: 30 minutes (minimum)
Total time: About 45 minutes
Ingredients
Vegetables:
Cucumber: 1 large, thinly sliced
Red onion: 1 small, thinly sliced
Bell pepper (red, yellow, or orange): 1, thinly sliced
Dressing / Pickling Liquid:
Apple cider vinegar: ½ cup
Olive oil: 1 tablespoon
Honey or maple syrup (optional): 1 teaspoon
Salt: ½ teaspoon
Black pepper: ¼ teaspoon
Ground turmeric: ½ teaspoon
Instructions
Wash the cucumber and bell pepper thoroughly and pat dry.
Thinly slice the cucumber into rounds or half-moons.
Slice the red onion as thinly as possible for a milder bite.
Remove seeds from the bell pepper and slice into thin strips.
Place all sliced vegetables into a large mixing bowl.
In a separate bowl or jar, whisk together apple cider vinegar, olive oil, honey or maple syrup if using, salt, black pepper, and turmeric.
Taste the dressing and adjust salt or sweetness if needed.
Pour the dressing over the vegetables.
Toss well until everything is evenly coated.
Cover and refrigerate for at least 30 minutes before serving, tossing once more before plating.
Tips
Slice vegetables thinly so they absorb the pickling liquid evenly.
Use a mandoline slicer for uniform cuts if available.
Let the salad rest longer for stronger pickled flavor.
Massage the vegetables gently after adding the dressing to soften them.
Use fresh turmeric if available, finely grated, for deeper flavor.
Adjust vinegar to taste if you prefer a milder tang.
Store in a glass container to preserve flavor and color.
Stir before serving as spices tend to settle at the bottom.
Keep the salad chilled for the best crunch and freshness.
Wear gloves or stir carefully when using turmeric, as it can stain.
Variations
Add grated ginger for an extra anti-inflammatory boost.
Include thinly sliced carrots for sweetness and color.
Swap apple cider vinegar with rice vinegar for a milder taste.
Add crushed garlic for a sharper, savory profile.
Sprinkle in cumin seeds or mustard seeds for depth.
Use lemon juice instead of vinegar for a fresher citrus note.
Add chopped fresh dill or parsley for herbal freshness.
Turn it spicy with a pinch of chili flakes.
Add sliced radishes for extra crunch.
Toss in cooked chickpeas to make it more filling.
Q & A
Is this salad fully pickled?
No, it is a quick-pickled salad with fresh texture.
How long does it keep in the fridge?
Up to 3–4 days in an airtight container.
Can I skip the sweetener?
Yes, it is optional and not required.
Does turmeric overpower the flavor?
No, it adds warmth without bitterness when balanced.
Can I make this oil-free?
Yes, simply omit the olive oil.
Is this suitable for daily consumption?
Yes, it is light and nutrient-rich.
What cucumber works best?
English or Persian cucumbers are ideal.
Can I use white onion instead of red?
Yes, but red onion has a milder flavor.
Does it help with inflammation?
The ingredients support an anti-inflammatory diet.
Can I serve it immediately?
Yes, but resting improves flavor significantly.
Nutrition
(approx. per serving)
Calories: 70–90 kcal
Carbohydrates: 10 g
Fiber: 2 g
Fat: 3 g
Sugar: 3 g (naturally occurring)
Vitamin C: High
Values vary based on portion size and sweetener use.
Conclusion
Anti-Inflammatory Pickled Cucumber, Onion, and Bell Pepper Salad is a simple yet powerful addition to any meal. It brings crunch, brightness, and balance while supporting a wholesome, anti-inflammatory way of eating. With minimal prep and flexible ingredients, it fits easily into everyday routines. Whether served as a side, topping, or refreshing snack, this salad proves that small, thoughtful choices can deliver both flavor and nourishment.