Refreshing Cucumber & Bell Pepper Salad
Introduction
This vibrant salad is a modern take on classic Mediterranean and American garden salads. It combines the crispness of cucumbers, the sweetness of bell peppers, the bite of red onions, and the juicy tang of cherry tomatoes, all drizzled in a zesty balsamic vinaigrette. A sprinkle of “Everything Bagel” seasoning and crushed red pepper elevates this simple dish into a crave-worthy creation.
Ingredients
- 1 large cucumber, sliced into thick half-moons
- 1/2 red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved (use red and yellow for color)
- 1/2 red bell pepper, thinly sliced
- 1/2 yellow bell pepper, thinly sliced
- 3 tablespoons balsamic vinaigrette dressing (e.g., Tuscan Garden brand)
- 1 teaspoon Everything Bagel Jalapeño Seasoning (e.g., Stonemill)
- 1/2 teaspoon crushed red pepper flakes (e.g., Stonemill)
- Salt and black pepper, to taste (optional)
Instructions & Methods
- Prep the vegetables: Wash all fresh produce. Slice the cucumbers, onions, bell peppers, and cherry tomatoes as directed.
- Assemble the salad: In a large glass or mixing bowl, combine all sliced vegetables.
- Dress and season:
- Drizzle the balsamic vinaigrette over the vegetables.
- Sprinkle Everything Bagel Jalapeño seasoning and red pepper flakes.
- Toss gently to ensure even coating.
- Chill (optional): For a more refreshing flavor, refrigerate the salad for 10–15 minutes before serving.
- Serve: Enjoy as a standalone salad or pair with grilled meats, sandwiches, or as a party side dish.
History
Cucumber salads date back to ancient times—early records suggest Greeks and Romans enjoyed cucumber-based dishes. The balsamic vinaigrette, with its Italian roots in Modena, dates back to the Middle Ages. The “Everything Bagel” seasoning is a 20th-century American invention, making its way from bagels to an all-purpose flavor enhancer.
Health Benefits
- Cucumber: High in water content, promotes hydration and supports skin health.
- Bell peppers: Rich in Vitamin C and antioxidants.
- Red onions: Contain quercetin, which may reduce inflammation.
- Tomatoes: Packed with lycopene, beneficial for heart health.
- Balsamic vinegar: Aids digestion and may lower blood sugar.
- Everything Bagel seasoning (with jalapeño): Adds flavor without the need for high-sodium dressings.
Nutritional Information (Approx. per serving)
- Calories: 80–120 kcal
- Protein: 2g
- Carbohydrates: 10–15g
- Fat: 5–8g (depends on dressing)
- Fiber: 2–3g
- Sugars: 4–6g
Culinary Lovers
This salad is perfect for:
- Health-conscious foodies seeking a low-cal, high-flavor option.
- Spice lovers, thanks to the jalapeño and red pepper kick.
- Vegetarians & vegans, as it’s entirely plant-based.
- Couples cooking together, easy and fun to prepare.
- Meal preppers, since it stores well in the fridge for 1–2 days.
Formation
This salad is assembled raw, meaning no cooking is required. The flavors meld together through marination in the vinaigrette. The Everything Bagel seasoning adds crunch and spice, giving it a multi-layered texture and taste.
Conclusion
This cucumber and bell pepper salad is more than just a side dish—it’s a celebration of color, crunch, and clean eating. Whether you’re packing lunch, prepping a potluck dish, or enjoying a light dinner, this salad has something to offer for every palate.