Anti-Inflammatory Pickled Cucumber, Onion & Bell Pepper Salad 🥒🧅🫑
Bright, crunchy, tangy—and surprisingly healing. This quick-pickle salad is packed with ingredients known to help calm inflammation while waking up any meal.
Why this salad is anti-inflammatory
- Cucumbers → hydrating, cooling, rich in antioxidants
- Red onion → quercetin, a natural anti-inflammatory flavonoid
- Bell peppers → vitamin C + carotenoids that fight oxidative stress
- Apple cider vinegar → supports gut health and blood sugar balance
- Olive oil → oleocanthal, a compound with ibuprofen-like effects
- Garlic & herbs → immune and inflammation support
Ingredients
- 1 large cucumber, thinly sliced
- ½ red onion, very thinly sliced
- 1 bell pepper (red or yellow), thin strips
- ¼ cup apple cider vinegar (with the mother)
- 2 tbsp extra-virgin olive oil
- 1 small garlic clove, finely minced
- ½ tsp sea salt
- ½ tsp raw honey or maple syrup (optional)
- Fresh dill or parsley (optional)
- Pinch of black pepper or turmeric (optional boost)
Instructions
- Place cucumber, onion, and bell pepper in a bowl or jar.
- Whisk vinegar, olive oil, garlic, salt, and honey (if using).
- Pour dressing over vegetables and toss well.
- Let sit 15–30 minutes (longer = more pickled, more flavor).
- Taste and adjust salt or acidity. Finish with herbs.
How to use it
- As a side salad with grilled fish or chicken
- On top of rice bowls, lentils, or quinoa
- Inside wraps or sandwiches
- Straight from the fridge when you want something crunchy and clean
Pro tips
- For extra gut support: add a spoon of raw sauerkraut brine
- For heat: add fresh chili or a pinch of red pepper flakes
- Keeps well in the fridge for 3–4 days
TL;DR
This isn’t just a salad—it’s a cooling, gut-friendly, inflammation-calming crunch bomb that takes 10 minutes and goes with everything.
If you want, I can tailor it for:
- Autoimmune support
- Low-histamine diets
- Blood sugar balance
- Or meal prep for the week