Bursting with fresh flavors, the Cucumber and Bell Pepper Salad is a vibrant dish enjoyed in Mediterranean and global cuisines. This simple yet nutritious salad combines crisp cucumber slices, crunchy bell peppers in a rainbow of colors, and often a zesty vinaigrette or olive oil and lemon dressing.
This cucumber and bell pepper salad went viral for a reason-but we made it even better. With crisp cucumbers, sweet bell peppers, and a bold ginger sesame dressing that keeps everything crunchy and flavorful, this version is fresher, tastier, and completely foolproof.
Why You'll Love This Salad
- Next-Level Flavor: The ginger sesame dressing is bold, tangy, nutty, and slightly sweet-plus, it doubles as a marinade!
- Always Crunchy: No soggy salads here! This bell pepper and cucumber salad stays crisp, even when prepped ahead.
- Fast & Foolproof: 10 minutes, no weird ingredients, and totally beginner-friendly.
Nutritional Benefits
Packed with vitamins A, C, and K, as well as antioxidants, it supports a strong immune system and healthy skin. The high water content in cucumbers keeps you hydrated, while bell peppers bring fiber and essential minerals. Low in calories and naturally free of unhealthy fats, it’s a heart-healthy option, perfect for weight management and maintaining energy levels.
This cucumber and bell pepper salad salad is low in calories but packed with nutrients that actually make a difference. The vitamin C from bell peppers boosts immunity and fights inflammation (1, 2), while the fiber helps with digestion and steady energy (3)-no blood sugar crashes.
Ingredients for the Perfect Salad
This cucumber and bell pepper salad is all about bold flavors, fresh ingredients, and that satisfying crunch. Made with simple ingredients, it’s completely gluten-free, dairy-free, and nut-free, making it perfect for a variety of diets.
Read also: Cucumber Water for Weight Loss
- Mini Cucumbers: I prefer mini cucumbers over regular or English cucumbers because they have a firmer bite and a less watery texture.
- Sweet Mini Peppers: I use sweet mini peppers instead of full-sized ones because they have a milder, slightly fruity flavor and add vibrant color to the salad.
- Chili Crisps: If you like a little heat, chili crisps are a game-changer. They add a smoky, spicy crunch that makes this salad next-level.
- Gluten-free Soy Sauce (or Tamari): I love how soy sauce enhances the umami factor, making the dressing savory and rich.
- Maple Syrup: Instead of regular sugar, I use maple syrup for a hint of caramel-like sweetness that balances the acidity of the vinegar. Honey or sugar can work as substitutes.
- Fresh Ginger: Fresh is best!
- Garlic Powder: Instead of fresh garlic, I use garlic powder to keep things simple (no blending required!).
- Fresh Dill: A little unexpected, but it adds a fresh, herby twist. Plus, I had some extra on hand-so why not?
Ingredient Swaps
Missing an ingredient? Here are some easy substitutions:
- Mini Cucumbers → Swap with English cucumbers or regular cucumbers. If using larger ones, slice them in half for a crunchy salad without excess water. Any variety of cucumber works!
- Mini Sweet Bell Peppers → Use any bell peppers on hand. If using large ones, slice them thinly. For extra color, mix red, yellow, and orange bell peppers, or try adding cherry tomatoes for a twist.
- Sesame Oil → Use olive oil or avocado oil for a milder alternative.
- Maple Syrup → Honey or agave syrup work just as well to balance the dressing’s flavors.
- Soy Sauce → Substitute with tamari (gluten-free) or coconut aminos for a soy-free option with similar umami flavor.
- Everything Bagel Seasoning → Swap with sesame seeds for the same nutty crunch.
- Chili Crunch → No chili crisp?
Preparing the Salad: Step-by-Step Guide
- Prepare the Vegetables: Wash and dry the cucumbers, bell peppers, and green onions thoroughly to ensure they are clean. Then, dry them with a clean kitchen towel.
- Slice the Veggies: Use a mandoline slicer or a sharp knife to slice the cucumbers and bell peppers into thin, even strips. This will help them pick up more of the dressing and make the salad more visually appealing with uniform pieces. Slice the green onions thinly as well.
- Pro Tip: Cut the tops off your peppers, then scoop out the seeds with a small spoon. I like to use my ½ teaspoon spoon to scoop out any remaining seeds before slicing.
- Make the Dressing: In a small bowl, combine the sesame oil, rice vinegar, gluten-free soy sauce or tamari, maple syrup, grated ginger, garlic powder, fresh dill, salt and pepper. Whisk these ingredients together until well blended.
- Combine and Marinate: Place the sliced vegetables in a large bowl.
- Tip: If preparing for children or those who prefer no heat, omit the chili crisps and add them to the serving bowls for those who enjoy some heat.
- Allow the bell pepper and cucumber salad to sit for about 10 minutes before serving. Just before serving, sprinkle the everything bagel seasoning over the salad. This final touch adds a nice layer of texture and a boost of flavor.
Variations and Serving Suggestions
We make bell pepper and cucumber salad often, it has become our new favorite summer side salad to have.
- Dealing with Pepper Seeds: Although mini peppers typically have fewer seeds, if you want a complete seed-less salad just cut the tops off your peppers, then scoop out the seeds with a small spoon. I like to use my ½ teaspoon spoon to scoop out any remaining seeds before slicing.
- Marinate your Bell Pepper and Cucumber Salad: After dressing, let your cucumber pepper salad sit for 10 minutes to allow the flavors to meld together.
- Creamy Sesame Ginger Dressing Version: For a smoother, more uniform dressing, consider blending the dressing ingredients.
- Meal-Prep This Dressing: Double the ginger sesame dressing recipe and store it in the fridge. It is a great dressing to have on hand! Use it for other salads, or as a tofu or chicken marinade.
- Use a Store-Bought Alternative: For an ultimate time-saver, use a high-quality store-bought ginger sesame dressing. Check for gluten-free options to keep it suitable for everyone. This is perfect for those exceptionally hectic days.
- Add Protein: Make it a full meal by adding grilled chicken breast, tofu, or shrimp. Double the ginger sesame dressing and use it as a marinade before grilling, baking, or air frying for extra flavor.
- Creamy Avocado Twist: For a boost of healthy fats, toss in sliced ripe avocado. It adds a buttery texture that balances the crunchy salad perfectly.
- Creamy Tahini Dressing: Swap the dressing for a tangy Tahini Caesar Dressing for a richer, nutty flavor. This is a great way to keep the salad fresh and exciting.
Storage Tips
Store the leftover cucumber pepper salad in an airtight container in the refrigerator. It's best enjoyed within 1-2 days as the cucumbers and peppers will begin to lose their crunch over time. If you've kept the dressing separate, the sliced veggies will stay fresh a bit longer.
Can I make this salad ahead of time?
Yes, you can prepare the vegetables and dressing ahead of time. Store them separately in the fridge and mix them just before serving. This helps keep the vegetables crisp and the dressing fresh.
Can I use store-bought dressing?
Yes! If you’re in a rush, a good-quality sesame ginger dressing works. Just check that it’s gluten-free if needed. You can also try our creamy tahini Caesar or balsamic vinaigrette.
Read also: Weight Loss with Cucumber
What if I don’t like spicy food?
Simply leave out the chili crisps and red pepper flakes. The salad is still flavorful without heat.
The Ginger Dressing
What makes this recipe come together is the homemade sesame ginger dressing.
- Soy sauce: For making the ginger dressing.
- Rice vinegar: For adding tanginess to the dressing.
- Sesame oil: I love the nuttiness of toasted sesame oil and it’s my preferred oil for anything Asian-Inspired. However, any other oil can also work, such as olive oil, avocado oil, or even canola oil.
- Maple syrup: For adding sweetness to the dressing and balancing out the rest of the flavors.
- Chili crunch: This one ingredient adds so much depth of flavor, so I highly recommend not skipping it. However, if you can’t find it, you can either make your own chili crunch or replace it with sriracha and red pepper flakes instead.
- Everything but the bagel seasoning: If you can’t find it, you can substitute it with black and white sesame seeds and poppy seeds instead.
- Fresh ginger and garlic: Both are essential aromatics for making the homemade ginger dressing.
Tips for the Best Salad
- Add more veggies: Think cherry tomatoes, radishes, red onions, green onions, lettuce, etc.
- Fresh herbs: A few tablespoons of chopped fresh dill, basil, or mint will really brighten up this recipe.
- Use store-bought ginger dressing if desired.
- Add the dressing just before serving.
- Skip the chili crunch if needed.
- Use a sharp knife to thinly slice the veggies.
Can I make this bell pepper cucumber salad ahead of time?
No, this salad is best served fresh, right after you toss it with the dressing. The only thing you can make ahead of time is the ginger dressing, which can last for up to a week if stored in a sealed jar in the fridge.
What is chili crunch?
Chili crunch is a type of spicy condiment from Chinese cuisine made from aromatics and spices infused in oil. It often includes lots of garlic, red pepper flakes, sesame seeds, and dried spices like smoked paprika, cayenne, and onion powder.
Is this bell pepper cucumber salad spicy?
Yes, this salad is mildly spicy, but if you can’t tolerate heat you can omit the chili crunch. On the other hand, if you want to make it spicier, you can double the amount of chili crunch used in the recipe.
Read also: Healthy Cucumber Snacks
Serving Suggestions
This crunchy salad is the perfect side dish for any main meal. It’s also delicious served alongside jackfruit burger patties and marinated air fryer tempeh. This salad is best served fresh, right after you toss it with the dressing. It combines crisp veggies with a tangy ginger dressing, everything but the bagel seasoning, and a dollop of chili crunch.
Recipe: Viral Cucumber and Bell Pepper Salad
This viral cucumber and bell pepper salad is sweet, savory and packed with flavor! This salad is so easy to whip and packed with tons of flavor thanks to the everything bagel seasoning, chili crisp and homemade sesame ginger dressing. And when paired with crunchy cucumbers and bell peppers the combo is absolutely irresistible.
Ingredients:
- 5-6 mini cucumbers
- 5-6 mini sweet bell peppers
- 2 springs green onions
- 3 tablespoon sesame oil
- 2 tablespoon rice vinegar
- 1 tablespoon gluten-free soy sauce
- 1 tablespoon maple syrup
- 1 inch knob fresh ginger
- ½ teaspoon salt
- ½ teaspoon pepper
- 3 tablespoons rice vinegar
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup
- 1 tablespoon grated ginger
- 1 tablespoon sesame oil
- 1 clove garlic
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions:
- For the dressing, combine all ingredients in a small bowl. You can also blend the ingredients if you prefer a smoother consistency.
- Slice the cucumber and peppers and add to a large mixing bowl.
- Add the everything seasoning, chili crunch, and dressing. Then toss well to combine. Start with a lower amount of chili crunch and add more depending on how spicy you prefer it.
- Make dressing by adding all the ingredients to a blender and blending until smooth and creamy. Set aside.
- Add cucumber and bell pepper to a bowl. Add ¼ cup dressing, bagel seasoning and chili crisp. Toss to combine.
Nutritional Comparison: Cucumbers vs. Bell Peppers
Bell peppers and cucumbers are widespread and commonly used vegetables. This article will review their key differences, focusing on their nutrition and health impacts.
Classification and Varieties
Cucumbers and bell peppers are popular vegetables that come in a variety of types, each with distinct characteristics. Cucumbers, classified scientifically as Cucumis sativus, are part of the Cucurbitaceae family. They are typically categorized into slicing, pickling, and seedless or burpless varieties. Slicing cucumbers, such as the Marketmore, are long and smooth-skinned, ideal for fresh consumption. Pickling cucumbers, like the Boston Pickling, are shorter, with a bumpy exterior suited for brining. Seedless cucumbers, including the English cucumber, are used for minimal seeds and a milder taste.
Bell peppers, or Capsicum annuum, belong to the Solanaceae family. Varieties include the classic California Wonder, known for its blocky shape and thick walls, and the elongated, sweet Corno di Toro.
Appearance
Cucumbers are typically elongated and cylindrical. Their skin can be smooth or bumpy and varies in color from light to dark green. Some varieties, like the English cucumber, are thinner with fewer seeds. Inside, cucumbers have a pale green, watery flesh with small, edible seeds arranged in a central cavity.
In contrast, bell peppers are short and famous for their blocky, square shape. They have a glossy, firm exterior that comes in various colors, including green, yellow, orange, red, and even purple. The interior of a bell pepper consists of a hollow cavity filled with small, white seeds attached to a pithy rib. The flesh of bell pepper is thick, crisp, and juicy, contrasting the more delicate, watery texture of cucumber flesh.
Taste and Use
Bell peppers have a sweet, slightly tangy flavor that intensifies as they ripen from green to red. Green bell peppers are more bitter and less sweet, while red, orange, and yellow peppers are sweeter and fruitier. Their crisp texture makes them ideal for a variety of dishes, both raw and cooked. Raw bell peppers are commonly added to salads, salsas, and crudité platters. When cooked, they can be roasted, grilled, sautéed, or stuffed and added to dishes like stir-fries, fajitas, and casseroles.
Cucumbers, on the other hand, have a mild, refreshing taste with a watery and crisp texture. They can be added to salads, sandwiches, and sauces like tzatziki. Slicing cucumbers are perfect for fresh consumption while pickling cucumbers are used to make tangy, crunchy pickles. Seedless varieties, with their tender skin and fewer seeds, are ideal for snacking and garnishing. Unlike bell peppers, cucumbers are less commonly cooked, as their high water content can make them mushy, but they are sometimes lightly sautéed or incorporated into warm dishes in Asian cuisines.
Nutritional Comparison (per 100g)
| Nutrient | Cucumber | Bell Pepper |
|---|---|---|
| Calories | 15 kcal | 20 kcal |
| Carbohydrates | 3.63g | 4.64g |
| Fiber | 0.5g | 1.7g |
| Vitamin C | 2.8mg | 80.4mg |
| Vitamin K | 16.4mg | 7.4mg |
| Calcium | Higher | Lower |
| Magnesium | Higher | Lower |
| Phosphorus | Higher | Lower |
| Zinc | Higher | Lower |
| Selenium | Higher | Lower |
| Iron | Lower | Higher |
| Potassium | Lower | Higher |
| Copper | Lower | Higher |
| Manganese | Lower | Higher |
- Percent Daily Values are based on a 2,000 calorie diet.
Macronutrients and Calories
Both vegetables are low in nutrients; however, Bell peppers are slightly denser in nutrients compared to cucumbers.
Carbohydrates
Cucumbers are lower in carbs, containing 3.63g of carbohydrates compared to 4.64g in Bell peppers. However, Bell peppers are lower in net carbs. Cucumbers are higher in starch, whereas Bell peppers are higher in sucrose, fructose, and glucose.
Fiber
Bell peppers are around 3.5 times richer in dietary fiber, containing 1.7 grams, while cucumbers provide only 0.5 grams of it.
Calories
Cucumbers provide 15 kcal per 100g, while the same amount of Bell peppers contains 20 kcal. Cucumbers and Bell peppers are classified as low-calorie foods.
Vitamins
Cucumbers contain higher amounts of vitamin K than Bell peppers, providing 16.4mg compared to 7.4mg in Bell peppers. On the other hand, Bell peppers are notably richer in vitamin C, with 80.4mg compared to 2.8mg in cucumbers. Bell peppers also contain more vitamins A, E, B1, B3, B6, and folate.
Minerals
Cucumbers are the winners in this category. They provide more calcium, magnesium, phosphorus, zinc, and selenium than Bell peppers. On the other hand, Bell peppers contain more amounts of iron, potassium, copper, and manganese.
Oxalates
Bell pepper has a higher oxalate content.
Glycemic Index
Both bell peppers and cucumbers have a low glycemic index, making them suitable for individuals monitoring their blood sugar levels.
Acidity
Bell pepper is alkaline, having a PRAL value of -2.9, while cucumber is alkaline, with a PRAL value of -2.4.
Health Impact
Eye Health
Bell peppers significantly impact eye health due to their high content of vitamins and antioxidants, particularly vitamin A and carotenoids like lutein and zeaxanthin. Vitamin A, derived from the beta-carotene in bell peppers, is essential for maintaining good vision, especially in low-light conditions. Beta-carotene is converted into retinol, a form of vitamin A, which is a component of rhodopsin, a protein in the eyes that absorbs light (1). Furthermore, lutein and zeaxanthin, two carotenoids present in bell peppers, are known to filter harmful blue light and protect the retina. Studies have shown that these carotenoids accumulate in the retina, where they help to prevent oxidative stress and inflammation, thereby reducing the risk of chronic eye diseases like age-related macular degeneration (2).
Diabetes
Bell peppers and cucumbers can positively impact diabetes management due to their nutritional profiles and low glycemic index. A study suggests that the antioxidant properties of bell peppers may improve insulin sensitivity and glycemic control in diabetic patients (3). Furthermore, the fiber content in bell peppers aids in slowing down glucose absorption, helping maintain stable blood sugar levels.
Cucumbers also benefit diabetes management. They are high in water and contain compounds like cucurbitacins and lignans with anti-inflammatory and antidiabetic properties.
Conclusion
The Cucumber and Bell Pepper Salad is a versatile and nutritious dish that offers a range of health benefits. Whether you're looking for a light and refreshing side, a quick snack, or a way to incorporate more vegetables into your diet, this salad is an excellent choice. Its vibrant flavors, crisp textures, and ease of preparation make it a winner for any occasion.