This quick, tangy salad is easy to prepare and gets even better after a few hours in the refrigerator.
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Ingredients
- 2 large cucumbers, thinly sliced
- 1 medium red onion, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 cup apple cider vinegar
- ½ cup water
- 2 tbsp extra-virgin olive oil
- 1 tbsp honey (optional, for a touch of sweetness)
- 1 tsp sea salt
- ½ tsp freshly ground black pepper
- 1 tsp dried oregano
- ½ tsp garlic powder (or 2 cloves fresh garlic, minced)
- ½ tsp ground turmeric
- ¼ tsp crushed red pepper flakes (optional)
- 2 tbsp fresh parsley or dill, chopped
Instructions
- Slice the cucumbers, onion, and bell peppers and place them in a large bowl or glass jar.
- In a separate bowl or measuring cup, whisk together the vinegar, water, olive oil, honey (if using), salt, pepper, oregano, garlic, turmeric, and red pepper flakes.
- Pour the dressing over the vegetables and toss well to coat.
- Cover and refrigerate for at least 2 hours. For the best flavor, let it marinate overnight.
- Before serving, sprinkle with fresh parsley or dill and toss again.
Tips
- Add sliced radishes or carrots for extra crunch.
- Include a few slices of fresh ginger for additional flavor.
- Store in an airtight container in the refrigerator for up to 5 days.
Why it’s called “anti-inflammatory”
This salad includes ingredients associated with an overall healthy dietary pattern:
- Cucumbers provide hydration and fiber.
- Bell peppers are rich in vitamin C and antioxidants.
- Red onions contain beneficial plant compounds.
- Turmeric contains curcumin, which has anti-inflammatory properties, though absorption is improved when eaten with black pepper and some fat.
- Olive oil is a source of heart-healthy monounsaturated fats.
While these ingredients can be part of an anti-inflammatory diet, no single salad can prevent or treat inflammation on its own. Overall eating habits and lifestyle matter most.
