Three Pepper Salad Recipe (Including 5 Benefits)
Blog - July 20, 2022

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!

3 bell pepper salad
Three Pepper Salad

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.

Red, orange, and green peppers
Peppers

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.

Florida Sweets

This beautiful sweet onion is huge and will be used but the recipe calls for a small sweet onion.

Blueberries and Strawberries
Blueberries and Strawberries

Of course, I picked up some other seasonal produce too;  blueberries, sweet corn and watermelon are also in season now.

Florida farmers sign
Fresh from Florida

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.

peaches
Peaches

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.

3 pepper salad with feta cheese
3 Pepper Salad

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

  1. Core and seed peppers.
  2. Slice sweet peppers into matchstick-size pieces and place in a large bowl.
  3. Slice onion into matchstick-size pieces and add to the bowl.
  4. Add parsley or basil.
  5. Sprinkle with coarse salt and pepper.
  6. Add rice vinegar and sesame oil, stirring to mix well.
  7. Cover and refrigerate approximately 1 hour before serving.
  8. 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

Three Pepper Salad

Yield: 6
Prep Time: 10 minutes
Additional Time: 5 minutes
Total Time: 5 minutes

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

  1. Slice sweet peppers into matchstick-size pieces and place in a large bowl.
  2. Slice onion into matchstick-size pieces and add to the bowlAdd parsley or basil.
  3. Sprinkle with coarse salt and pepper.
  4. Add rice vinegar and sesame oil, stirring to mix well.
  5. Cover and refrigerate approximately 1 hour before serving.
  6. To serve, toss salad again and sprinkle with crumbled feta cheese
Nutrition Information
Yield 6 Serving Size 1
Amount 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.

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.

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13 Comments

  1. 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.

  2. 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.

  3. 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.

  4. 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!

  5. 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.

  6. 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!

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