Do you love bell peppers? I find them so refreshing, especially during the summer months. Here is a tasty three pepper salad recipe that is both delicious and healthy with 5 benefits!
Have you ever wondered why bell peppers are so good for you? Not only that, they add so much flavor to any recipe. They taste great alone or with a dip, like hummus. I love them raw but sometimes cook them with a stir fry.
We eat fresh peppers all the time in our house. They also happen to be in season and very refreshing in this Florida weather. There’s nothing like a cold, fresh salad to cool you down!
So, while I was preparing the The Florida Three Pepper Salad recipe, I considered all the benefits bell peppers have:
Peppers have Vitamin C in them.
The red peppers have more than 200 percent of your daily vitamin C intake and are a good source of vitamin B6 and folate. Vitamin C helps keep your skin youthful looking and help with the absorption of iron.
Red Peppers Help Burn Calories
Red peppers also help you burn more calories by activating thermogenesis and increasing metabolic rate. I’m a fan of that!
Bell Peppers have Antioxidants
They also have phytochemicals and carotenoids, which have an antioxidant and anti-inflammatory benefit to them. Carotenoids fight the cell damage that can cause cancer.
Peppers are Low in Calories
They are low in calories. Eating low calorie foods helps prevent diabetes.
Orange Pepperes have a Good Amount of Fiber
Bell peppers also have fiber. Orange bell peppers contain 2 grams of fiber. This is great for a healthy diet.
Farmers Markets are the best places to find the freshest produce, like peppers for my recipe. It’s amazing how different the quality is when using Florida Fresh produce too. It’s important for me to use fresh and local produce in all my meals. Not just for myself, but for my family.
My kids love munching on Florida Fresh Bell Peppers. It’s reassuring to know that my kids eat fresh produce!
This time I went to Del Ray Green Market. I picked up the ingredients; bell peppers, a sweet onion and parsley.
This beautiful sweet onion is huge and will be used but the recipe calls for a small sweet onion.
Of course, I picked up some other seasonal produce too; blueberries, sweet corn and watermelon are also in season now.
Florida farmers are awesome when it comes to finding fresh produce all year around. They are knowledgeable about their produce and helpful in recommending what’s good.
The gentleman from Farms of Florida recommended these amazing peaches. I brought home four and they went fast!
Besides being healthy, everything is so colorful and pretty at the farm. The Florida Three Pepper Salad is an eye catcher and will spruce up any entree. This salad also refrigerates well and tastes great the next day.
It’s perfect as a side dish for dinner or lunch or a Fourth of July barbecue. You just can’t go wrong! I ate it alone for lunch with some crackers (I like to soak the crackers in the bottom where the dressing is.
Red, Orange, and Yellow Bell Pepper Salad
Ingredients
- 1 red Florida sweet pepper, cored and seeded
- 1 yellow Florida sweet pepper, cored and seeded
- 1 orange Florida sweet pepper, cored and seeded
- 1 small sweet onion, peeled
- 1/4 cup fresh Florida parsley or fresh Florida basil leaves, chopped
- kosher salt and freshly ground black pepper to taste
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1/4 cup crumbled feta cheese
Instructions
- Core and seed peppers.
- Slice sweet peppers into matchstick-size pieces and place in a large bowl.
- Slice onion into matchstick-size pieces and add to the bowl.
- Add parsley or basil.
- Sprinkle with coarse salt and pepper.
- Add rice vinegar and sesame oil, stirring to mix well.
- Cover and refrigerate approximately 1 hour before serving.
- To serve, toss salad again and sprinkle with crumbled feta cheese
Salad Dressing
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
note – sesame oil can be replaced by olive oil and rice vinegar can be replaced by white wine vinigar
Recipe Card for 3 Pepper Salad

Three Pepper Salad
Delicious bell pepper salad with red, yellow and orange bell peppers.
Ingredients
- 1 tablespoon Rice Vinegar
- 1 tablespoon Sesame Oil
- 1 red Florida sweet pepper, cored and seeded
- 1 orange Florida sweet pepper, cored and seeded
- 1 yellow Florida sweet pepper, cored and seeded
- 1 small sweet onion, peeled
- kosher salt and freshly ground black pepper to taste
- 1/4 cup fresh Florida parsley or fresh Florida basil leaves, chopped
- 1/4 cup crumbled feta cheese
Instructions
- Slice sweet peppers into matchstick-size pieces and place in a large bowl.
- Slice onion into matchstick-size pieces and add to the bowlAdd parsley or basil.
- Sprinkle with coarse salt and pepper.
- Add rice vinegar and sesame oil, stirring to mix well.
- Cover and refrigerate approximately 1 hour before serving.
- To serve, toss salad again and sprinkle with crumbled feta cheese
Nutrition Information
Yield 6 Serving Size 1Amount Per Serving Calories 83Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 6mgSodium 114mgCarbohydrates 11gFiber 2gSugar 7gProtein 2g
Don’t forget to make the dressing using rice vinegar and sesame oil. Also, make a little extra dressing to keep for later in case I want to add more. Add the feta cheese.
If you are like me and always on the go, you can make to-go servings and meal prep in mason jars or recycled jars.
These make my life so much easier!
Also, if you’re looking for easy, check out these fresh and healthy ideas featuring Florida fruits and vegetables at Florida Fresh’s easy how-to videos.
That is a really beautiful salad. I always look for Fresh from Florida veggies when I shop. They taste fresh picked.
I love bell peppers! they make such a great addition to a salad! and they are so fresh! perfect for spring!
This looks really delicious! I’m excited about summer and all of the wonderful produce that is in season. This looks like such a good choice. Thanks for the tips!
This sounds like a great healthy and yummy recipe for summer. I could definitely eat it on a hot summer day. I do like peppers, I am actually trying to grow them myself in my garden.
First I love peppers red, green and yellow so I am sure your salad will be perfect to take to our next family gathering. Also I appreciate all of the information you gave on the benefits of them. I knew I loved them for a reason.
Thank you!
These all look super even though I’ve never been fond of bell peppers. I’ve tried them in so many recipes but just can’t seem to like the taste. I have friends that love them and I’ll show this to them.
I used some bell pepper in my spaghetti and meatballs today! But I didn’t know the benefits though, I need to use them more. Thanks for sharing and for the recipe, as well!
I’ve only learned to like bell peppers recently. It’s nice to know how healthy they really are. That salad looks really appetizing, especially because of the bright colors. Would love to try it out.
These salads are brilliant! I am a great lover of salads, even if I do not live in Florida, I`ll to try to make them.
Thanks for the great tips about bell peppers! The three pepper salad looks delicious, too. My bell pepper plants have sprouted, so I’m looking forward to trying this recipe all summer!