Capsaicin Free Mediterranean Cucumber and Olive Salad
Bright, briny, and bursting with fresh herbs, this Mediterranean salad is the kind of dish that looks like it came from a seaside taverna but comes together in minutes on your own kitchen counter. Crisp cucumber, Kalamata olives, and slivers of red onion form the base, while parsley, mint, and optional fresh oregano layer in an aromatic freshness that makes every bite feel alive. The dressing leans on good extra-virgin olive oil, lemon juice, and a whisper of turmeric for color and depth — no hot peppers, no chili flakes, nothing that brings heat or irritation along for the ride. For anyone managing a sensitivity to capsaicin, Mediterranean cuisine can actually be a natural fit, and this salad leans right into that strength. Salting the cucumbers first and patting them dry is a small step that pays off big, keeping the dressing from going watery and ensuring every component stays vibrant. It's equally at home alongside grilled fish, tucked into a pita, or served as a standalone lunch with some crusty bread on the side.
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Learn more →Ingredients
4 servings
- 2 english cucumbers (about 1 ½ lb total), halved lengthwise and sliced into ¼-inch half-moons
- ¾ cup pitted kalamata olives, halved
- ⅓ cup thinly sliced red onion
- ¼ cup fresh flat-leaf parsley, roughly chopped
- 2 tbsp fresh mint leaves, roughly torn
- 1 tbsp fresh oregano leaves, roughly chopped (optional)
For the dressing
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 small clove garlic, finely minced
- ¼ tsp ground turmeric
- ½ tsp fine sea salt, plus more to taste
Instructions
- 1
Place the sliced cucumber in a colander set over the sink, sprinkle with a pinch of salt, and toss to coat. Let stand for 10 minutes, then pat dry with paper towels.
- 2
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, garlic, turmeric, and 1/2 tsp salt until the dressing is uniform and slightly emulsified.
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