Raw Carrot Salad Recipe

If you're craving a burst of crunch and color in your day, why not give this raw carrot salad recipe a try? This fresh and savory dish is easy to make with only 7 ingredients. With the crispness of carrots, zing of ginger, richness of sesame oil, and tang of lime juice, it's a flavor explosion you won't want to miss. And the finishing touch of garnished green onions and sesame seeds adds a pretty pop of color and contrast, because, as they saying goes, we eat with our eyes too!

It seems that raw carrot salad had its moment in the fad spotlight, touted for its supposed ability to "balance hormones." As a registered dietitian, I'm here to shed some light on this broad claim and provide some nutritional insights about carrots. Check out "Is a raw carrot salad good for you?" below for more!

Ingredients

• Carrots - take center stage in this recipe, and turning them into long strips adds a playful twist to enjoying this nutrient-packed vegetable!
• Sesame oil - for depth and umami flavor.
• Lime juice - for tangy, zesty flavor.
• Fresh ginger - adds both a hint of sweetness and spicy kick to this dish! I loveeee cooking with fresh ginger. Ginger is known for its digestive benefits, aiding in soothing upset stomachs and reducing nausea.
• Maple syrup - balances the dressing out and nicely complements the natural sweetness in the carrots.
• Salt - to make all the flavors pop!
• Green onion - adds a splash of green color & savory flavor to this dish.
• Sesame seeds - adds visual appeal and crunch to our raw carrot salad, offering a nutritious boost of protein, fiber, and essential minerals.

See recipe card for quantities.

Instructions

Using a vegetable peeler, peel carrots lengthwise to creating long strips, also referred to as ribbons, and add them to a medium-sized bowl.

In a small bowl, whisk together the sesame oil, lime juice, minced ginger, maple syrup, and salt until well combined.

Alternatively, you can add these ingredients to a container with a lid and shake until combined.

Pour dressing over the carrots and toss until they are evenly coated.

Lastly, sprinkle sesame seeds and chopped green onions over the salad and stir until they are evenly coating the carrots ribbons.

Enjoy this as a delicious side to any meal, or check out more ideas to savor this easy carrot salad below.

Hint: Peeling the carrots into long strips not only adds a fun and visually appealing twist to the salad but also helps to create a more delicate texture, allowing the flavors of the dressing to fully penetrate each bite. Plus, it's a great way to showcase the natural beauty of this vibrant vegetable!

Substitutions / Variations

• Ginger - Feel free to omit this if you don't have it or it's not your thing. However, if you're a fan of ginger, I highly recommend adding it! You can also use powdered ginger as a substitute if you're in a pinch and don't have fresh. Start with ¼ teaspoon and adjust to taste depending on how gingery you want your raw carrot salad to be.

This recipe is gluten-free and vegan (free of all animal products).

Is raw carrot salad good for you?

There is no doubt that carrots are a healthy, nutrient-dense food - they are a vegetable after all. Carrots are not only rich in vitamin A, which is essential for eye health, but they also provide fiber which helps support digestion and keeps you feeling full. However, it's important to note that despite claims on various social media platforms and blogs, there's no scientific evidence supporting the idea that carrots possess a special ability to alter hormones, specifically in combating estrogen dominance. Really, anyone who is spouting off that a particular food/meal/diet is going to "balance your hormones" or "detox you" clearly doesn't understand the human body and they don't know what they are talking about. More often than not, these people are trying to sell you something.

A more intriguing, science-based fact about carrots lies in the source of their vibrant orange hue, which stems from their rich beta-carotene content. Beta-carotene belongs to a group of plant pigments known as carotenoids, known for their potent antioxidant properties within the body. Once consumed, beta-carotene is converted into vitamin A, an essential nutrient that plays a crucial role in various bodily functions. Vitamin A is particularly known for its importance in maintaining healthy vision, supporting immune function, and promoting skin health. Additionally, as an antioxidant, beta-carotene helps protect cells from damage caused by harmful molecules called free radicals, thereby reducing the risk of chronic diseases like heart disease and certain cancers. So, when you bite into a carrot, you're not just enjoying its sweet flavor and crunchy texture-you're also nourishing your body with a potent dose of beta-carotene and all its health benefits.

Ultimately, raw carrot salad can be good for you and fit into a healthy dietary pattern!

Ways to enjoy this raw carrot salad recipe:

1. As a side dish: Serve it as a side dish alongside crispy baked tofu and rice for a balanced and nutritious meal.
2. In a wrap: I love incorporating this carrot salad into wraps; it lends a delightful crunch and bursts of fresh flavor to every bite. My personal favorite is placing these carrots in a whole wheat wrap along with soy curls and topping with this tangy vegan cilantro lime crema.
3. In a grain bowl: Include it in a lunch bowl with cooked quinoa or brown rice, mixed greens, avocado slices, and chickpeas + a drizzle of tahini or peanut sauce.
4. Snack attack: Enjoy it as a refreshing snack on its own.
5. Appetizer: Pair it with grilled vegetables and hummus for a colorful and flavorful appetizer platter.
6. Salad on salad: Use it as a topping for green salad to add a pop of color and texture.

Equipment

You will need a vegetable peeler to make this raw carrot salad recipe.

Storage

Store in an airtight contain in the fridge for up to 3-4 days.

FAQ

Related

Looking for other plant-based sides to enjoy!? Try these:

Pairing

These are my favorite dishes to serve with this sesame ginger raw carrot salad:

Raw Carrot Salad Recipe

- Emily Haller

Carrot ribbons coated in a savory sesame ginger dressing topped with sesame seeds and green onions. Get ready for this to become your go-to recipe for using up those carrots in your fridge.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Salad, Side Dish

Cuisine American

Servings4

Ingredients

  

• 3 large carrots, washed
• 2 tablespoons sesame oil
• 1 tablespoon lime juice
• ½- 1 tablespoon fresh ginger, minced
• 1 teaspoon maple syrup
• ¼ teaspoon salt
• 1-2 green onions, chopped
• 1 tablespoon sesame seeds, black or white or both!

Instructions

 

• Using a vegetable peeler, peel the carrots lengthwise, creating long strips, and add them to a medium-sized bowl.
• In a small bowl, whisk together the sesame oil, lime juice, minced ginger, maple syrup, and salt until well combined. Alternatively, you can add these ingredients to a container with a lid and shake until combined.
• Pour the dressing over the carrots and toss until they are evenly coated.
• Sprinkle sesame seeds and chopped green onions over the salad, then gently stir until they are distributed throughout and coating the carrots.
• You are able to enjoy this salad immediately or place in fridge for 30 minutes (see note below). Top with a few shakes of extra sesame seeds or sprinkle of green onions as desired.

Notes

While you can enjoy this salad right after making it, I recommend letting it sit in the fridge for about 30 minutes. This allows the flavors to meld together and gives the dressing a chance to soak into the carrots slightly, resulting in a more flavorful and tender salad.

Keyword Carrot Salad, carrots, raw carrot salad,, vegan side dish recipe