Mediterranean-Inspired Bell Pepper & Cucumber Salad

This vibrant Mediterranean-Inspired Bell Pepper & Cucumber Salad combines crisp bell peppers, cooling cucumber, and a hint of chili for a refreshing crunch. Tossed in a tangy balsamic–tahini dressing and finished with briny feta and fragrant parsley, it strikes the perfect balance of sweet, savory, and spicy. Ideal as a light lunch, colorful side, or poolside picnic dish, this salad comes together in minutes and showcases peak summer flavors.

Cooking Time

• Preparation: 15 minutes

• Marinating: 5 minutes (optional)

• Total Time: 20 minutes

Ingredients

Salad

• 2 colorful bell peppers (red, yellow, or orange), diced

• ½ chili pepper (e.g. jalapeño or red chili), finely chopped

• ½ large cucumber, diced

• ½ red or white onion, thinly sliced

• 2 garlic cloves, minced

• 1 small bunch fresh parsley, finely chopped

• 60 g (2 oz) feta cheese, crumbled

Dressing

• 1/5 Tbsp (≈1 tsp) balsamic vinegar

• 1 tsp sesame sauce (tahini or similar)

• 1 Tbsp extra-virgin olive oil

• 1 tsp Italian herb blend

• ½ tsp salt

• 1 tsp sugar (optional, to balance acidity)

• Freshly ground black pepper, to taste

Step-by-Step Cooking Directions

1. Prepare the Vegetables
   Dice the bell peppers and cucumber into bite-sized pieces. Thinly slice the onion, finely chop the chili, and mince the garlic. Roughly chop the parsley and set all the prepared ingredients in a large mixing bowl.

2. Make the Dressing
   In a small bowl or jar, whisk together the balsamic vinegar, sesame sauce, olive oil, Italian herbs, salt, sugar (if using), and several grinds of black pepper until emulsified.

3. Assemble the Salad
   Pour the dressing over the mixed vegetables and parsley. Toss gently but thoroughly to coat every piece.

4. Add the Feta
   Sprinkle the crumbled feta cheese evenly on top. For best texture, add the feta just before serving.

5. Rest and Serve
   Let the salad sit for 5 minutes at room temperature for the flavors to meld. Serve fresh or chilled.

Nutritional Information (per serving; serves 4)

• Calories: 120 kcal

• Protein: 4 g

• Carbohydrates: 8 g

• Dietary Fiber: 2 g

• Sugars: 4 g

• Total Fat: 8 g

• Saturated Fat: 2 g

• Sodium: 320 mg

The Origins and Popularity of the Recipe

This style of chopped vegetable salad draws on Mediterranean mezze traditions—assemblies of fresh produce drizzled with olive oil and herbs. Variations are found across Greece (horiatiki), Turkey, and the Levant, where seasonal vegetables and simple dressings celebrate summer’s bounty. Its popularity has soared globally as home cooks seek quick, healthy dishes that showcase bright colors and bold flavors.

Reasons Why You’ll Love the Recipe

• Speedy Prep: Ready in under 20 minutes with minimal chopping.

• Colorful Presentation: A visual rainbow that brightens any table.

• Flavor Harmony: Sweet peppers, tangy feta, and nutty tahini create depth.

• Versatile: Serves as a side, starter, or light main with added protein.

• Make-Ahead Friendly: Stays crisp for hours when chilled and covered.

Health Benefits

Bell peppers are rich in vitamins A and C, antioxidants that support immune health. Cucumbers provide hydration and fiber, while parsley contributes vitamin K and folate. Tahini and olive oil supply healthy monounsaturated fats, and feta offers calcium and protein. This salad is low in calories yet nutrient-dense, promoting satiety and well-being.

Serving Suggestions

• With Grains: Serve over couscous, farro, or quinoa for a hearty bowl.

• Protein Add-In: Top with grilled chicken, shrimp, or chickpeas to boost protein.

• Mezze Platter: Pair alongside hummus, olives, and pita bread.

• Sandwich Filling: Spoon into pita pockets with tzatziki for a Mediterranean wrap.

Common Mistakes to Avoid

• Over-Salting: Feta adds saltiness; season dressing lightly and adjust after tossing.

• Soggy Salad: Don’t overdress—start with less oil and vinegar, then add if needed.

• Underdressing: Ensure even coating for balanced flavor; toss gently but completely.

• Pre-Crushing Garlic: Mince garlic finely for even distribution and to prevent overpowering bites.

Pairing Recommendations

• Wine: A crisp Sauvignon Blanc or dry Rosé.

• Beer: A light pilsner or wheat ale.

• Non-Alcoholic: Sparkling water with lemon or mint-infused iced tea.

Cooking Tips

• Uniform Cuts: Dice peppers and cucumbers to similar sizes for even bites.

• Tahini Substitute: Use almond or cashew butter if tahini is unavailable.

• Herb Variations: Swap parsley for cilantro or basil for different regional notes.

• Chill Time: For best flavor, refrigerate for 15–30 minutes before serving.

Similar Recipes to Try

• Greek Horiatiki (Village Salad)

• Tabbouleh with Bulgur

• Turkish Shepherd’s Salad (Çoban Salatası)

• Italian Panzanella Bread Salad

• Israeli Salad with Lemon–Olive Oil Dressing

Variations to Try

• Spicy Kick: Add extra chili or a pinch of red pepper flakes.

• Cheese Swap: Use cubed halloumi or fresh mozzarella instead of feta.

• Avocado Addition: Dice avocado for creaminess and healthy fats.

• Roasted Veggies: Roast bell peppers and mushrooms for smoky depth before mixing.

• Citrus Twist: Replace balsamic with lemon or orange juice for a brighter tang.

Ingredient Spotlight

Tahini (Sesame Sauce): Made from ground sesame seeds, tahini adds a creamy mouthfeel and subtle nuttiness, enriching dressings without overpowering the fresh vegetable flavors.

Conclusion

This Bell Pepper & Cucumber Salad is a testament to the power of fresh ingredients and simple dressings. Vibrant, healthy, and endlessly adaptable, it’s the perfect addition to any meal or the star of a light lunch. Embrace its quick prep, customizable nature, and bold Mediterranean spirit—every forkful is a celebration of summer produce and bright flavors.

FAQ

1. Can I make this salad vegan?
   Yes—omit the feta or use a plant-based cheese alternative.

2. How far ahead can I prepare?
   Mix and refrigerate up to 4 hours before serving for peak freshness.

3. Is the sugar in the dressing necessary?
   It balances acidity; omit or reduce if preferred.

4. What else can I use instead of balsamic?
   Red wine vinegar, apple cider vinegar, or lemon juice all work well.

5. How do I store leftovers?
   Keep in an airtight container in the fridge for up to 2 days; re-toss before serving.

6. Can I add other herbs?
   Mint, dill, or cilantro each bring distinctive freshness.

7. What if I don’t have tahini?
   Substitute with almond butter or sunflower seed butter thinned with water.

8. How do I prevent the salad from becoming watery?
   Drain cucumber well, or deseed before dicing to reduce moisture.

9. Can I bulk this up for meal prep?
   Add cooked grains and protein like diced chicken or beans to make it a full meal.

10. What nuts or seeds work best as toppings?
    Toasted pine nuts, sliced almonds, or sunflower seeds all add great crunch.