Raw Carrot Salad
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This raw carrot salad will sweep you off your feet! Vibrant carrots are grated then left to soften in a tangy, sweet, savory, and creamy dressing that ties it all together. Add some fresh herbs, cranberries for sweetness, and crunchy pecans for texture, and you'll be craving this every day ā lucky it only takes 15 minutes to whip up!
For another nutritious, raw veggie salad, make this raw beet salad next!
This raw carrot salad shows that simple ingredients can deliver big flavor. When you've got a salad like this that just has a few wholesome kitchen staples as the ingredients, you want a dressing that can bring all the flavors together. This raw carrot salad dressing is tangy, sweet, savory, and a little creamy, too! The natural sweetness of the carrots is beautifully contrasted with the apple cider vinegar, which softens the carrots, making them tender. Plus, it's super nutritious. This salad is a game-changer!
Ingredients notes
What else would you expect from a raw carrot salad other than fresh and wholesome ingredients? You'll need these items:
- Ingredients: Carrots, fresh parsley, dried cranberries or raisins, toasted pecans, and sliced green onions.
- The dressing: Olive oil, apple cider vinegar, mayonnaise, honey or maple syrup, dijon mustard, salt, and pepper.
How to make raw carrot salad
This grated carrot salad is as easy as it is nutritious. Make a super simple dressing, add the carrots and other ingredients, and toss it all together! This is how it's done:
- Dressing: Whisk everything together in a small bowl. Simple!
- Salad: Grate the carrots and pop them in a large bowl with the other ingredients. How pretty are those colors?
- Combine: Pour the dressing over top and toss it all together. Let it sit at room temperature for 10 minutes, so the carrot softens and the flavors meld. The flavors won't develop immediately, so if you try the salad and decide to change the dressing to taste, do so after you've let it sit. Toss it once more before serving, and enjoy!
Raw carrot salad benefits
Raw carrots are nutritional powerhouses! Packed with essential vitamins, minerals, and antioxidants, these vibrant veggies boast antibacterial, antifungal, and antimicrobial properties. Plus, they're rich in beta-carotene, a precursor to vitamin A, which is important for vision, immunity, and skin health. By fighting off harmful free radicals, carrots help shield your body from cell damage, which has been shown to reduce the risk of cancer and heart disease.
The addition of olive oil provides healthy fats, while pecans contribute to heart health. While the key to a good diet is balance and forming healthy habits, this raw carrot salad is a delicious and nutritious choice!
Raw carrot salad for hormones
In 2023, raw carrot salads were all the rage on TikTok! The reason raw carrot salad recipes went viral is due to ideas from a biologist named Ray Peat, who speaks about the role raw carrot salad can play in balancing hormones. Essentially, he speaks about how raw carrots have insoluble fiber, which binds to excess estrogen, helping your body to eliminate an excess amount. Generally, eating fibrous and raw foods does help your gut release extra estrogen. While there are no formal studies that specifically focus on raw carrot salad's role in hormone balance, many people jumped on their social media trends to say they felt great after eating it consistently ā and raved about the taste! So, even if the evidence is sparse for this social media phenomenon, it still isn't a bad idea to enjoy this nutritious raw carrot salad because of how delicious it is!
If you're considering dietary changes for hormone management, it's always a good idea to consult with your healthcare professionals about your particular case.
Variations to try
The carrots work really well with this dressing, the tangy apple cider vinegar perfectly contrasts with the carrots sweetness and the acidity tenderizes them! The salad can be quite versatile, melding with many variations. Here are our top picks:
- Carrot ribbons: Instead of using your box grater, make ribbons with a peeler or mandolin! They're thinner and wider so it will change the texture.
- Additions: Chopped dill, feta, chopped nuts, grated beets, diced cucumber, olives, avocado, pistachios, sunflower seeds, lemon juice, everything bagel seasoning, or roasted chickpeas are just some of the toppings we'd suggest mixing and matching.
- Viral raw carrot salad: In 2023, raw carrot salads were trending on social media! To make TikTok's viral version, thinly slice your carrots with a peeler to make ribbons, then add sesame oil, rice vinegar, maple syrup, lime juice, and soy sauce. Add sesame seeds and fresh cilantro!
- Asian salad recipe: For another rendition of raw carrot salad with an Asian twist, make this Asian salad.
What to serve with raw carrot salad
Raw carrot salad can be a light and refreshing lunch or dinner as a standalone dish, or you can add some shredded chicken or tofu to make it more filling. It also is an ideal side dish next to heartier mains, like grilled mustard chicken, and makes a nice refreshing contrast to pork rib stew.
Make a vegetarian spread by serving it beside crispy sweet potato cakes, a spring mix salad, and boursin arancini.
You can also serve it in a sandwich, on a burger, or in a wrap to add a tangy and refreshing element. Try it on cauliflower burgers as a slaw!
Recipe FAQs
How do I store raw carrot salad?
Leftover raw carrot salad can be stored in an airtight container in the fridge for 3-4 days.
Can I make raw carrot salad vegan, dairy-free, or gluten-free?
Yes! Simply use maple syrup instead of honey. It is already dairy-free and gluten-free. Just be sure to double-check any labels for unsuspecting additives.
Do raw carrots flush out estrogen?
There have been no formal studies that link raw carrots with estrogen elimination. The hashtag #rawcarrotsalad has 8.6 million views on TikTok, and many users of the platform have said eating it consistently each day has aided in balancing their hormones. Fibrous foods do help your gut to eliminate excess estrogen, and this vegetable based salad is a nutritious option.
Raw Carrot Salad Recipe
Ingredients
- 4 large carrots
- Ā¼ cup minced parsley
- Ā¼ cup dried cranberries or raisins
- Ā¼ cup toasted pecans (coarsly chopped)
- 2 green onions (sliced)
The Dressing
- 2 tablespoons olive oil
- 1 tablespoon EACH: apple cider vinegar, mayonnaise, and honey (can sub maple syrup)
- 1 teaspoon dijon mustard
- 1 pinch salt and pepper
Instructions
- Start by whisking the dressing ingredients in a small bowl.2 tablespoons olive oil, 1 tablespoon EACH: apple cider vinegar, mayonnaise, and honey, 1 teaspoon dijon mustard, 1 pinch salt and pepper
- Grate the carrots using the large holes on a box grater and add them to a large bowl with the parsley, cranberries, pecans, and sliced green onions.4 large carrots, Ā¼ cup minced parsley, Ā¼ cup dried cranberries or raisins, Ā¼ cup toasted pecans, 2 green onions
- Pour the dressing over the top and mix well. Let the salad sit at room temperature for 10 minutes to allow the flavors to develop and the carrots to soften slightly. Mix once more before serving.
Nutrition
We have thoroughly tested this recipe for accuracy. However, individual results may vary. See our full recipe disclosure here.
For more inspiration, check out all of our salad recipes!