The original raw carrot salad became virtually famous based on the teachings of Dr. Ray Peat. According to Dr. Peat’s research, raw carrots contain a unique fiber that, when mixed with a touch of healthy fats (like coconut oil) and vinegar, can bind to excess estrogen and safely eliminate it from the body. This is good for hormone balance and gut health. And with this raw carrot salad recipe, it’s so easy to incorporate this health trend into your diet.
If you are wondering what to do with grated carrots, check out a few of our other raw carrot recipes, including Kale and Apple Slaw and Yogurt Coleslaw.
Ingredients
The good news is that this vegan carrot salad uses just a handful of ingredients you probably already have on hand:
- Carrots: If possible, use organic carrots, as these will provide the highest nutritional content and a good source of fiber. You will need about 3 large carrots (or 10 oz total). I simply cut off the ends, remove the outer layer, and slice them lengthwise with a vegetable peeler. You can also slice your carrots with a julienne peeler, grate them on a box grater, or use the large grating attachment on your food processor.
- Fresh herbs: I love a ton of fresh parsley in this carrot vinegar salad, but you can also try any of your favorite soft herbs, such as fresh cilantro, mint, or dill.
- Oil: I use extra-virgin olive oil, but you can also use coconut oil or avocado oil.
- Vinegar: I love the slightly sweet tang of apple cider vinegar, but other options include rice vinegar, white wine vinegar, or red wine vinegar. The flavor profile will change based on what type of vinegar you use.
- Sweetener: I like to use maple syrup to keep it vegan, but a touch of honey or agave could also work.
- Seasonings: Go for a simple blend of ground cumin, sea salt, and black pepper.
- Nuts and Seeds: I like a final sprinkle of sesame seeds, which I find adds a subtle crunch and nutty flavor. Other options include sunflower seeds, sliced almonds, or pumpkin seeds (raw pepitas).
Optional Add-Ins
- Lemon juice or lime juice: A squeeze of fresh citrus juice is an easy way to brighten up this peeled carrot salad recipe. You can use this addition in place of the vinegar or in addition to vinegar.
- Dijon mustard: To give the salad a little kick, add a very small amount, maybe about ½ teaspoons.
- Soy sauce: To give this carrot salad an Asian twist, you can use soy sauce instead of salt.
- Green onions: If you can’t imagine a salad without onions, a small amount of (¼ cup) chopped scallions would be a great addition.
How to Make Raw Carrot Salad?
This healthy carrot salad comes together in a few easy steps. Here’s how I like to make it:
- Shred carrots: Cut off the ends of your carrots, then peel the outer skin with a vegetable peeler. Then, continue to slice them into carrot ribbons as evenly as possible. Transfer the sliced carrots to a large bowl.
- Make the dressing: Add the olive oil, apple cider vinegar, maple syrup, cumin, salt, and ground black pepper to a small bowl or mason jar. Whisk or shake until combined.
- Toss: Drizzle the dressing over the shaved carrots and give it a gentle toss.
- Garnish: If using, sprinkle with chopped fresh parsley and sesame seeds. Serve cold or at room temperature.
How to Make Ahead and Store?
After testing the carrot salad with vinegar several times, we found the salad was better the next day, making it a great make-ahead recipe. Here are my best make-ahead and storage tips for this raw carrot recipe:
- Make Ahead: Prepare the salad up to 1 day in advance and store it in an airtight container in the fridge. This gives a chance for all the flavors to marry together.
- Storage: The dressed carrot salad will keep for up to 3 days in an airtight container in the fridge. Give it a good toss just before serving.
Serving Suggestions
According to dieticians, it is best to eat this cold carrot salad on an empty stomach to reap its benefits, which is why I usually eat it as a light lunch. That being said, it makes a great side dish with any of the following:
- Vegetarian Meal: For a delicious vegetarian dinner, serve it alongside Meatless Zucchini Lasagna or Eggplant Baked Ziti.
- Meat: Serve it as a side dish with the protein of your choice. I love to serve it with my Yogurt Marinated Chicken or Baked Beef Kabobs.
Aysegul’s Recipe Tips
If you look at the recipe below, you’ll see that this shaved carrot salad recipe is easy to make with minimal ingredients. However, we learned a few tips as we were testing this recipe.
- Best way to slice carrots: I prefer to shred carrots lengthwise using a vegetable peeler to make this simple carrot salad. However, you can also use a julienne peeler for a more French-style salad, the large holes of a box grater, or the shredding blade on your food processor to achieve different textures.
- Let it rest before serving: The natural sweetness of the carrots and dressing tastes better the longer they have a chance to mingle together, so I recommend making this grated carrot salad for at least a few hours, or up to two days, ahead of time.
- Taste for seasoning: Start with the recommended amount of salt, pepper, and cumin, and then add more to your liking. I added a good dose of salt right before serving.
FAQs
First, cut off the ends, then peel away the outer skin. Then, slice evenly but thinly with a vegetable peeler, julienne peeler, large holes of a box grater, or the grating attachment on your food processor.
According to Dr. Ray Peat, the benefits of eating raw carrot salad regularly include improved digestive health and optimal liver and thyroid function. The fiber in raw carrots promotes bowel regularity and enhances digestion. Additionally, by aiding in the removal of excess estrogens and endotoxins, consuming this salad regularly helps reduce the burden on the liver, thereby supporting both liver and thyroid health.
If you make this Raw Carrot Salad recipe, I would greatly appreciate it if you could take a minute to rate it and leave a comment below. It is a wonderful way to support this website and help those planning to make it. Also, if you took pictures, I’d love to see them. Share your creations on Instagram using #foolproofeats so I can share them with the Foolproof Living community.
Raw Carrot Salad Recipe
Ingredients
- 3 medium-sized carrots, washed, ends trimmed (10 oz/287 g)
- ½ cup parsley, roughly chopped (can substitute with cilantro or mint)
- 1 tablespoon olive oil, or coconut oil
- 2 tablespoon apple cider vinegar, or rice vinegar
- 1 tablespoon maple syrup
- ½ teaspoon ground cumin
- 1 teaspoon sea salt, or kosher salt
- ¼ teaspoon ground black pepper
- 1 teaspoon sesame seeds , optional
Instructions
- Using a vegetable peeler, peel the outer skin of your carrots. Then continue to to grate them into ribbons. Transfer them to a large salad bowl.
- Add the parsley to the bowl.
- Prepare the dressing: Place the olive oil, apple cider vinegar, maple syrup, cumin, salt, and ground black pepper in a mason jar. Put the lid on and shake. Set aside.
- Drizzle the shaved carrots with the dressing and give it a gentle toss using tongs.
- Sprinkle with sesame seeds, if using. Serve.
Notes
- Yields: This recipe makes about 3-4 cups of carrot salad, which is ideal for 4 servings as a side dish and 2 servings as a light meal. The nutritional values below are per serving (of 4.)
- Slicing carrots: While I shave the carrots into ribbons, you can shred it using a box grater or a food processor.
- Let it rest: If you have the time, let the salad rest in the fridge for a few hours before serving. Resting time allows the flavors to meld together and make it even more delicious.
- Storage: You can store leftovers in the fridge for up to 3 days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Oh I ❤️ love it!
I am happy to hear that you liked it Michelle.
So easy to make and delicious.