Bell Pepper Salad with Mini Sweet Peppers

In 10 minutes, this bell pepper salad is bursting with color and a sweet-savory flavor! The concentrated sweetness and crunch of the mini sweet peppers are what make them stand out.

This bell peppers salad is from my cookbook. It's a little love letter I wrote to those sweet, candy-like bags of mini peppers you find next to the lettuce in the supermarket. I will often grab a bag of mini peppers on a whim, with no plan in mind for what I'll do when I get home. The crisp, sweet peppers are a great vessel for hummus and can even be made gluten-free.

I slice the remaining pieces for a quick and fresh salad. My favorite version is this one, which includes juicy tomatoes, briny black olives and fresh dill. This salad is pretty enough to serve at a dinner party. It comes together quickly and has a great summery taste.

This simple salad replaces the fancy dressing with a lemon vinaigrette that doesn't require whisking. You can omit the sumac if you do not have any on hand, or better yet, buy some at your local shop. If you are short on time, this can be served right away. However, a 20-minute rest will give it a bolder flavor.

Bell Pepper Salad ingredients

This salad is best made in late summer or early fall when the tomatoes and peppers are at their peak. Here's the list of ingredients you'll need.

• Mini Sweet Peppers: This fresh salad can be made with any bell pepper you like. However, I prefer the mini peppers because of their extra crunch and vibrant color. They also have a burst in sweetness.
• Tomatoes :Use only the juiciest of tomatoes. Campari tomatoes can be found easily and are super sweet. You could also use halved grape or cherry tomatoes instead.
• Scallions Adds a sweet-savory onion flavor to the tomatoes and peppers. You can use red onion, shallots, chives or even shallots if you prefer.
• Dill : Adds a Mediterranean taste and a bright, fresh quality. If you don't like dill, substitute parsley or mint.
• Garlic - Crushed garlic gives a mild kick.
• Olives Add a briny taste to balance out the lemony sweetness and the sweet and savory fruit and vegetable. You can substitute capers for the olives if you prefer.
• Seasonings: Kosher Salt, and Black Pepper enhances the flavor. Sumac is a Mediterranean spice that's often compared with lemon zest. It adds a pop of brightness. Our guide What is Sumac will tell you all about this spice. You can add our favorite sumac to your list of flavors makers!
• Lemons: The zest and juice of the lemons add acidity, which balances the sweetness.
• Extra virgin Olive Oil: Brings the salad together. Choose a flavorful, high-quality variety. This recipe is delicious with our Spanish Hojiblanca oil.

How to make Bell Pepper Salad

The flavors of this bell pepper salad can be gotten to know by allowing them time to blend. If you can, allow at least 20 minutes for the flavors to get acquainted. How to make it work:

• Mix the salad. Add the vegetables to a large bowl as you add them. Cut 1 pound mini sweet peppers into thin slices. Quarter 6 Campari tomatoes. Trim and chop 2 scallions. Chop enough dill to make 1/2 cup. Cut 1 small clove of garlic into small pieces. Pit and roughly chop six to eight marinated olives. Combine all ingredients.
• Dress the salad. Sprinkle 1 teaspoon sumac, if you are using it. Also add a generous pinch of each salt and pepper (about half a teaspoon). Slice 1 lemon in half, and squeeze the juice in. Add 3 tablespoons olive oil, and toss well. Adjust the seasoning to your taste.
• Let the salad rest for about 20 minutes before serving. This will allow the flavors to blend.

What to serve with Bell Pepper Salad

This bell pepper-tomato salad is incredibly versatile. It can be served as a side or part of a larger mezze spread. This salad is very crunchy and fresh, and goes well with creamy dips like hummus or whipped feta, or even a crudites platter.

It's hard to go wrong when it comes to the main dish, but a spicy and savory side dish will make your taste buds sing. You can think of grilled chicken legs marinated in garlic-harissa or spicy salmon.

Search all Mediterranean Recipes

Our Shop Visit

The Mediterranean Dish first published Bell Pepper Salad With Mini Sweet Peppers.

Frequently Asked Questions

What are the basic principles of the Mediterranean diet?

Mediterranean diet is a lifestyle choice that focuses on healthy and nutritious foods and regular physical activity. This diet emphasizes whole grains, fruits, vegetables, legumes, healthy oils like olive oil, nuts, and moderate amounts of dairy products, meat, poultry, fish, and other animal products. Red wine should be enjoyed in moderation. The main principles of the Mediterranean diet include:

1. Eat primarily plant-based foods, including fruits and vegetables; whole-grain bread and cereals; beans (legumes), nuts, and seeds; healthy fats from olive oil and olives; small amounts of low-fat cheese; yogurt (preferably nonfat); fish (at least twice a week), small amounts of lean poultry or red meat about once per week; minimal fried foods.
2. When possible, choose fresh ingredients over prepackaged processed foods.
3. For a rich flavor, use herbs over salt.
4. Get active by adding some exercise to your daily schedule, such a walk after dinner, or taking up a class.
5. Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
6. Be mindful when eating and pay attention to the smells, tastes, and textures of your food. This will help to identify when you feel satisfied and full.

Is the Mediterranean diet suitable for people with certain health conditions, such as diabetes?

The Mediterranean Diet suits people with certain health conditions, like diabetes. This diet emphasizes whole foods, minimizes refined sugars or carbs, and places more emphasis on healthy fats than butter or oil. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Incorporating light exercise into your diet can help stabilize and regulate blood sugar levels. You can make healthy food choices such as substituting white bread for whole-grain bread, or adding nuts to your salads in place of crackers. This will help you to manage many health conditions.

Rice is a part of the Mediterranean diet

Mediterranean diets allow rice but encourage it. This diet emphasizes fruits, vegetables whole grains, legumes healthy fats such olive oil, nuts, dairy products, fish, meat, poultry, and moderate amounts of dairy products. Whole-grain brown rice is an excellent source of carbohydrate and provides energy. It is also a great source of dietary fibre, which can improve digestion and provide vital nutrients such as iron and B vitamins. Rice can be incorporated into meals by adding cooked grains to salads, soups, and stews. Consuming rice-based dishes can be reduced in fat by limiting the intake.

Can the Mediterranean Diet even be vegetarian?

Yes, you can adapt the Mediterranean Diet to be vegetarian. For this diet, vegetarians can choose to eat a variety of plant-based proteins, such as fish and poultry. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. Alternate dairy sources, such as soy yogurt or tofu, can be used to supplement the diet. Other ideas include adding nuts and seeds to salads or bowls, mashing beans on toast, substituting ice cream for frozen banana slices, or serving hummus with vegetables throughout the day.

What is a Mediterranean breakfast?

A typical Mediterranean breakfast could include a combination of protein, healthy fats, and carbohydrates. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast with tomatoes and Feta cheese is another great breakfast option. Your day can begin with Mediterranean flavors, such as wild-caught salmon, grass-fed meats and organic eggs. Use whole grains, such as quinoa and other whole grains, to reduce sugar. Choose fresh fruits for your breakfast, as well as extra virgin olive, coconut, and avocado oil.

Is the Mediterranean diet primarily plant-based

Yes, the Mediterranean Diet consists primarily of plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. If you choose to eat a vegetarian or vegan diet, these protein sources can be eliminated. Tofu and soy yogurt are excellent options for additional nutrition and protein.

Can I drink alcohol on the Mediterranean diet?

Yes, alcohol can be enjoyed in moderation as part a Mediterranean diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Avoid heavy spirits like cocktails due to their high levels of sugar. Additionally, incorporating daily doses of fluids such as water or herbal teas can keep the body hydrated and help reduce cravings for sugary drinks!

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

[TAG54]

• (PDF) The Association Between Dietary Patterns and Insulin Resistance: A Systematic Review


• (PDF) Citrus as a component of the Mediterranean diet

[TAG57]

• Mediterranean Diet

[TAG59]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

[TAG62]

• American Heart Association


• What is the Mediterranean Diet?

How To

How to Plan a Week Of Delicious and Nutritious Mediterranean Meals

A Mediterranean diet can improve your overall health and life quality. This healthy eating plan is rich in nutrients and emphasizes whole grains, legumes fresh fruits and vegetables, as well as healthy fats. Eating this way can have many potential benefits, such as helping maintain better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, increased cognitive function, and improved weight management.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

A week of delicious, nutritious meals that adhere to the Mediterranean diet guidelines can be planned by starting with specific components. These include proteins like fatty fish, chicken, eggs, and healthy fats such as olive oil nuts or avocadoes, vegetables in prepared vegetable salads dips spreads, soups, and starches such potatoes, legumes, ancient grains, and so on. ; fruits for desserts snacks smoothies, etc. Seasonings, herbs, tasty sauces, plus optional dairy yogurt cheese and kefir. Mixing and matching different flavors throughout the week will ensure that you get enough nutrients while still maintaining a balance of flavor, which is an essential part of a Mediterranean balanced lifestyle. You will see even greater improvements in your body composition and health if you combine the meal with regular exercise.

Resources:

[TAG65] For decades, the Mediterranean diet has been the diet of choice for those who want a healthy lifestyle. It calls for meals rich with vegetables, fruits, fish,

[TAG66] FOOD OF THE WORLD In this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the

[TAG67] Cognitive decline is an inevitable part of aging, but what if your diet could help keep your brain sharp? Today, we're examining a recent study that explored

[TAG68] Unlock Your Health and Weight Loss Potential with the Mediterranean Diet | Beginner's Guide In this video, we're going to show you how to Quick Start The

[TAG69] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG70] In this video, we're discussing a Mediterranean Keto Approach and talking about 5 of our favorite Mediterranean foods to incorporate into your diet. Many

[TAG71] Dr. Patel cancer update: Prostate cancer treatment, cancer genes and Mediterranean diet

[TAG72] A new study shows the Mediterranean diet can cut your risk of heart disease. Dr. Louis Aronne NY Presbyterian/Weill Cornell Medical Center discusses the study

[TAG73] Live longer, feel younger, lose weight, and have more energy by incorporating the Mediterranean way into your home kitchen. Get your copy here: https://amzn

[TAG74] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG75] 1 packet of frozen riced cauliflower 1 tbsp furikake seasoning or seaweed seasoning 1 white onion ( sliced) 4 Roma tomatoes ( small dice) 1 head of

[TAG76] Allow me to introduce you to one of the great summer recipes: melitzanes me tyri, AKA eggplant baked with cheese! It’s perfect in the summer when eggplants are

[TAG77] RECIPE TIPS : The best variety of figs for this dish is Royal Black, a variety usually cultivated in the Attica prefecture. They are considered as one of the

[TAG78] I am constantly amazed by the incredible versatility of Greek ingredients, from cheeses and Greek yogurt to fresh veggies, and today, I’m looking at them in

[TAG79] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG80]   This luscious Greek recipe for a lemony braised goat with blackened garlic and white wine is a variation of a classic Ikarian recipe for goat. I use lemon

[TAG81]   Greek-style eggplants baked with cheese is by far one of the great dishes of a Greek summer, when eggplants and tomatoes are both at peak ripeness. It’s one

[TAG82] Pollo al ajillo (which literally translates to garlic chicken) is one of the most traditional recipes in Spanish gastronomy. It’s also an integral part of

[TAG83] In the rich tapestry of Eastern Mediterranean cuisine, yogurt reigns as an ancient and fundamental ingredient that has stood the test of time for thousands of

[TAG84] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG85] This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek

[TAG86] A weekly series where we share our family’s actual Mediterranean diet meal plan. The goal is to simply share meal and recipe ideas.The post Mediterranean Diet

[TAG87] Don't let those garden fresh tomatoes go to waste, sharing 14 different Mediterranean diet inspired Tomato Recipes. The post 14 Mediterranean Diet Tomato

[TAG88] Sharing our August Seasonal Produce Guide to let you know what's in season this month and recipes that feature all those delicious picks. The post August

[TAG89] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG90] Inspired by a salad from a local restaurant, this delicious, summer salad is packed full of flavor and texture and topped with dill dressingThe post Delicious

[TAG91] A weekly series where we share our family’s actual Mediterranean diet meal plan. The goal is to simply share meal and recipe ideas.The post Mediterranean Diet

[TAG92] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG93] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG94] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG95] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG96] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

[TAG97] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

[TAG98] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons You Should Be Cooking

[TAG99] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG100] This scrumptious Mediterranean grilled tomato mozzarella sandwich features juicy tomatoes, melted mozzarella, complemented with extra virgin olive oil and…The

[TAG101] Juicy tomatoes, tangy fresh mozzarella and fragrant basil come together to make this this flavorful and easy to make…The post Caprese Skewers appeared first on

[TAG102] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG103] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG104] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG105] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG106] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG107] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG108] Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

[TAG109] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of

[TAG110] This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

[TAG111] Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

[TAG112] These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.

[TAG113] This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and