Quick Marinated Cucumber & Pepper Salad

Bright, crisp cucumbers meld with sautéed bell peppers and onions in this vibrant salad, finished with a tangy, lightly spiced dressing and crunchy sesame seeds. Inspired by Eastern Mediterranean meze and Korean banchan, this simple dish balances refreshing raw flavors with warm, caramelized notes from the sautéed vegetables. Ready in under 30 minutes, it’s perfect as a light lunch, a side for grilled meats, or a healthy snack.

Cooking Time

• Preparation & Marinating Cucumbers: 20 minutes

• Sautéing Vegetables: 10 minutes

• Dressing & Tossing: 5 minutes

• Total Time: Approximately 30 minutes

Ingredients

• Cucumber & Marinade

  • 1 large cucumber, thinly sliced

  • ½ tsp salt

  • 1 tsp granulated sugar

• Sautéed Vegetables

  • 1 small red onion, thinly sliced

  • 1 tbsp olive oil, divided

  • 1 small Bulgarian (red) bell pepper, thinly sliced

  • 1 small yellow bell pepper, thinly sliced

• Garnish & Seasoning

  • 2 tbsp chopped fresh parsley

  • 1 tbsp white sesame seeds

  • 1 tbsp black sesame seeds

• Dressing

  • 30 ml (2 tbsp) olive oil

  • 1 tsp sweet paprika

  • 15 ml (1 tbsp) rice vinegar

  • Pinch of salt (to taste)

Step-by-Step Cooking Directions

1. Marinate the Cucumbers

   • In a bowl, combine cucumber slices with ½ tsp salt and 1 tsp sugar.

   • Toss gently and let rest 15–20 minutes to draw out excess moisture.

2. Sauté the Aromatics & Peppers

   • While cucumbers marinate, heat ½ tbsp olive oil in a skillet over medium heat. Add sliced onion and sauté 2–3 minutes until translucent. Transfer to a bowl.

   • Add remaining ½ tbsp oil to the skillet, then cook red bell pepper 2–3 minutes until slightly softened. Remove and combine with onions.

   • Repeat with yellow bell pepper, sautéing 2–3 minutes until tender-crisp.

3. Drain & Combine

   • After marinating, drain excess liquid from the cucumber bowl. Pat slices lightly with paper towel to remove residual moisture.

   • Return cucumbers to the bowl along with the cooled sautéed onion and peppers.

4. Make the Dressing

   • In a small jar or bowl, whisk together 30 ml olive oil, 15 ml rice vinegar, and 1 tsp paprika. Season with a pinch of salt.

5. Toss & Garnish

   • Pour dressing over the cucumber–pepper mixture. Toss thoroughly to coat.

   • Stir in chopped parsley. Sprinkle white and black sesame seeds over the top.

6. Serve

   • Transfer to a serving platter. Enjoy immediately, or chill 10 minutes for a cooler salad.

Nutritional Information (per serving; serves 4)

• Calories: 120 kcal

• Protein: 2 g

• Carbohydrates: 7 g

  • Fiber: 2 g

  • Sugars: 4 g

• Fat: 9 g

  • Saturated Fat: 1 g

• Sodium: 350 mg

Origins and Popularity

Marinated cucumber salads appear in cuisines worldwide—from Greek tyrokafteri variations to Korean oi muchim. Combining raw and sautéed elements brings complexity reminiscent of Levantine mezze platters. This particular mix of cucumbers with paprika rice-vinegar dressing and sesame seeds draws on fusion trends blending Mediterranean and Asian flavors.

Reasons You’ll Love This Recipe

• Speed & Ease: Minimal chopping and one-pan sauté make it a quick assembly.

• Flavor Contrast: Cool, crisp cucumbers meet warm, sweet peppers.

• Textural Variety: Soft peppers, crunchy seeds, and refreshing cucumber.

• Make-Ahead Friendly: Marinate cucumbers in advance; dress just before serving.

• Healthful: Low in calories, high in fiber and vitamins.

Health Benefits

• Cucumbers: Hydrating, low-calorie source of vitamin K and antioxidants.

• Bell Peppers: Rich in vitamin C and carotenoids for immune support.

• Olive Oil: Provides heart-healthy monounsaturated fats.

• Sesame Seeds: Offer calcium, magnesium, and healthy oils.

Serving Suggestions

• As an Appetizer: Pair with hummus and pita chips.

• Side Dish: Serve alongside grilled chicken, fish, or lamb.

• Wrap Filling: Use as crunchy filling in lettuce wraps or flatbreads.

Common Mistakes to Avoid

• Skipping Drain: Failing to remove cucumber liquid dilutes dressing.

• Overheating Oil: Keep oil moderate to avoid burning peppers quickly.

• Uneven Slicing: Aim for uniform slices for consistent texture.

Pairing Recommendations

• Wine: A chilled rosé or Sauvignon Blanc complements the fresh flavors.

• Beer: Light wheat beer or pilsner refreshes the palate.

• Non-Alcoholic: Sparkling water with a slice of lemon or cucumber.

Cooking Tips

• Adjust Sweetness: Increase sugar slightly if cucumbers taste too tart.

• Spice Level: Add a pinch of chili flakes to the dressing for heat.

• Herb Variations: Swap parsley for mint or cilantro for a different aroma.

Similar Recipes to Try

• Greek Cucumber Yogurt Salad (Tzatziki)

• Korean Spicy Cucumber Salad (Oi Muchim)

• Japanese Sunomono Cucumber Salad

• Middle Eastern Fattoush Salad

Variations to Try

• Add Nuts: Toss in toasted pine nuts or slivered almonds.

• Cheesy Twist: Crumble feta over the top.

• Avocado Addition: Mix in diced avocado for extra creaminess.

• Tomato Boost: Add cherry tomatoes for color and sweetness.

Ingredient Spotlight: Cucumber

Cucumbers are over 95% water, making them exceptionally hydrating. They contain vitamins K and B, and their cool flavor balances spicy or pungent ingredients, making them perfect for salads.

Conclusion

This Quick Marinated Cucumber & Pepper Salad proves that simple ingredients, prepared thoughtfully, can yield a dish bursting with flavor, color, and texture. Whether you’re looking for a healthy side, a light lunch, or a vibrant appetizer, this salad is sure to become a go-to recipe in your culinary repertoire.

Frequently Asked Questions

1. Can I use rice wine vinegar instead of rice vinegar?
   Yes—its slightly fruity notes work beautifully here.

2. How far in advance can I marinate the cucumbers?
   Up to 1 hour—longer may make them too soft.

3. Can I skip sautéing the peppers?
   Use raw peppers for crunch but lose sweet, caramelized flavor.

4. Is this salad gluten-free?
   Yes—no gluten-containing ingredients.

5. How do I store leftovers?
   Refrigerate in an airtight container up to 2 days; seeds soften over time.

6. What if my cucumbers are bitter?
   Peel them partially or salt-sweat longer to reduce bitterness.

7. Can I double the recipe?
   Yes—scale ingredients and use a larger bowl for tossing.

8. What other oils work?
   Avocado or grapeseed oil are neutral alternatives.

9. Can I add protein?
   Stir in canned chickpeas or cooked shrimp for a heartier salad.

10. Why use sugar?
    A touch of sugar balances the vinegar’s acidity and salt’s bite.