The Cucumber and Sweet Pepper Salad is a beautifully simple, refreshing dish that highlights the best of summer produce. Crisp cucumbers and crunchy sweet peppers combine with thinly sliced red onion, all tossed in a light and tangy vinaigrette. It’s a perfect blend of textures and a burst of fresh flavor.
Ideal for barbecues, potlucks, or a quick weeknight dinner side, this salad adds a colorful, low-calorie option to your menu without sacrificing flavor. Best of all, it’s gluten-free, vegetarian, and easy to prepare ahead of time. Serve it chilled for maximum crunch and satisfaction.
Full Recipe:
Ingredients:
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2 English cucumbers, thinly sliced
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1 cup mini sweet peppers, thinly sliced into rings
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1/4 cup red onion, thinly sliced
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1/4 cup white wine vinegar
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1 tablespoon granulated sugar
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1 tablespoon olive oil
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1/2 teaspoon salt
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1/4 teaspoon ground black pepper
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1 tablespoon fresh dill, chopped (optional)
Directions:
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In a large bowl, combine the sliced cucumbers, sweet peppers, and red onion.
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In a small bowl, whisk together the white wine vinegar, sugar, olive oil, salt, and pepper until sugar is dissolved.
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Pour the dressing over the vegetables and toss well to coat evenly.
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Cover and refrigerate for at least 30 minutes to allow flavors to meld.
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Before serving, sprinkle with fresh dill if using. Toss again and serve chilled.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 40 minutes (including chill time)
Kcal: 65 kcal | Servings: 4 servings
Cucumber and Sweet Pepper Salad: A Refreshing, Healthy Side Dish for Any Occasion
Fresh, vibrant, and bursting with natural flavor, cucumber and sweet pepper salad is a dish that celebrates simplicity. It’s not only easy to make and incredibly nutritious but also stunning on the table, thanks to the colorful contrast of crisp cucumbers and rainbow-hued mini sweet peppers. Whether you’re preparing for a summer barbecue, a weeknight dinner, or a light lunch, this refreshing salad is the kind of go-to recipe that quickly becomes a staple in your kitchen.
This salad’s success lies in its balance, crunchy textures, bright flavors, and a tangy vinaigrette that ties it all together. While it’s a minimalist dish, the outcome is nothing short of gourmet. From the nutrition-conscious eater to someone just seeking a fresh pop of color and taste on their plate, it checks every box.
A Simple Salad That Delivers on Flavor
At first glance, cucumber and sweet pepper salad may seem basic, but the magic is in the details. The cucumbers offer a cool, refreshing bite, while the sweet peppers provide a juicy crunch and natural sweetness. Red onions add a bit of zing, and the simple dressing, a blend of white wine vinegar, olive oil, sugar, salt, and pepper elevates everything with just the right balance of acidity and richness.
The beauty of this salad lies in its versatility. You can serve it as a standalone side, pair it with proteins like grilled chicken or fish, or even use it as a crunchy topping for grain bowls or wraps. Plus, it’s naturally gluten-free, vegetarian, and can be made vegan without any substitutions. It’s proof that the best recipes don’t need a long list of ingredients or complex steps.
Nutritional Benefits You’ll Love
This salad isn’t just about taste, it’s packed with nutritional benefits:
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Cucumbers are high in water content, making them a hydrating addition to your diet. They’re low in calories, contain antioxidants, and provide small amounts of potassium, vitamin K, and magnesium.
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Sweet peppers, especially the mini variety, are rich in vitamin C, an essential antioxidant that supports immune health, skin integrity, and iron absorption. They’re also a good source of vitamin A and various phytonutrients.
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Red onions bring not only flavor but also sulfur compounds and antioxidants like quercetin, which may support heart health.
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Olive oil, especially if you use extra virgin, provides healthy monounsaturated fats and anti-inflammatory compounds. It’s a heart-healthy fat that supports satiety and nutrient absorption.
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White wine vinegar aids in digestion and adds brightness to the salad, reducing the need for excess salt or sugar.
Altogether, this salad is low in calories (about 65 kcal per serving), but rich in hydration, fiber, antioxidants, and flavor making it ideal for clean eating and weight management.
Ingredient Spotlight & Tips
1. Cucumbers
English cucumbers are preferred for this salad because they’re seedless and have thin skin, so there’s no need to peel them. If you only have regular cucumbers on hand, consider peeling them and scooping out the seeds for a better texture.
Tip: Slice them thinly and evenly using a mandoline slicer or a very sharp knife to get the best crunch and presentation.
2. Mini Sweet Peppers
These are a star in the dish for their sweetness and vivid color. They come in red, orange, and yellow varieties and are usually sweeter and less pungent than full-size bell peppers.
Tip: Slice them into rings for visual appeal. Remove the seeds and inner ribs for a cleaner texture.
3. Red Onion
Sliced thin, red onion adds sharpness and depth. You can soak the onion slices in cold water for 10 minutes before using to reduce their bite if desired.
Optional: Swap with shallots or green onions for a milder flavor.
4. Dressing
A mix of white wine vinegar, olive oil, sugar, salt, and pepper brings the whole dish together. It’s light, zesty, and allows the freshness of the veggies to shine through.
Variations: Add a teaspoon of Dijon mustard for an extra layer of flavor or use apple cider vinegar for a fruitier tang.
5. Herbs
Fresh dill is optional, but it adds a layer of herbaceous brightness that pairs exceptionally well with cucumbers.
Other choices: Try fresh parsley, basil, or mint depending on your preference or what you have on hand.
Serving Ideas
This salad is incredibly versatile and can complement a wide range of meals. Here are a few ideas:
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Grilled Protein Pairing: Serve it alongside grilled chicken, shrimp skewers, or pan-seared salmon. The acidity of the salad cuts through the richness of grilled meats beautifully.
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Barbecue Side: Perfect for summer cookouts, this salad offers a lighter option next to burgers, ribs, or hot dogs.
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Mediterranean Meal: Add a scoop next to hummus, falafel, pita, and olives for a vibrant Mediterranean platter.
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On Toast or Wraps: Use it as a crunchy topping for avocado toast or inside a hummus wrap for added texture and zing.
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Topped on Bowls: Great on top of rice bowls, couscous, or quinoa for an extra hit of freshness.
Make-Ahead and Storage Tips
This salad can be made ahead, making it a great option for meal prepping or hosting.
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Chilling is Key: After combining all the ingredients with the dressing, allow it to chill in the refrigerator for at least 30 minutes. This enhances the flavor as the vegetables absorb the tangy vinaigrette.
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Storage: Store leftovers in an airtight container in the refrigerator for up to 2-3 days. While the vegetables will release some water, they’ll remain crisp for at least 24 hours.
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Avoid Freezing: This salad does not freeze well, as cucumbers and peppers have high water content and will become mushy when thawed.
Customizations & Add-ins
Although this salad is fantastic as-is, you can modify it to suit different tastes or dietary needs:
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Add feta cheese or goat cheese for a creamy, tangy contrast (non-vegan option).
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Add chickpeas for extra plant-based protein and fiber.
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Add cherry tomatoes for added sweetness and color.
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Sprinkle sunflower seeds or slivered almonds for crunch.
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Mix in chopped olives or capers for a Mediterranean twist.
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Use a lemon vinaigrette for a citrus-forward flavor instead of vinegar.
Why This Salad Stands Out
In a world filled with complicated recipes and trendy ingredients, this cucumber and sweet pepper salad is a breath of fresh air. It’s easy, affordable, quick, and customizable. It also fits well into nearly any dietary preference: gluten-free, dairy-free, vegan (if no cheese is added), paleo-friendly, and low in carbs.
Additionally, it’s an excellent dish for teaching kids or beginner cooks how to work with fresh vegetables and simple vinaigrettes. It’s also ideal for anyone trying to eat healthier without compromising on flavor.
Conclusion
Whether you’re looking for a healthy side dish, a refreshing salad for hot days, or a simple way to include more vegetables in your diet, cucumber and sweet pepper salad is a clear winner. It’s not just a treat for your taste buds, but also for your body with hydration, fiber, and antioxidants in every bite.
It’s an effortless way to elevate any meal with color, crunch, and clean, zesty flavor. Once you make it, you’ll find yourself returning to this recipe again and again because sometimes, the simplest dishes are the ones we crave the most.