This Raw Carrot Salad recipe features sweet and tender carrot ribbons, chopped pistachios and chewy dates, topped with fresh mint and a tangy dressing. Simple to prepare with no cooking needed, it’s an elegant side dish that’s perfect for late summer and beyond.
What’s Included In This Post
I didn’t exactly have the most successful carrot harvest from the garden this year, but that’s not stopping me from enjoying this Raw Carrot Salad as often as I can!
If you have 10 minutes, a sharp vegetable peeler, and a bunch of crunchy carrots you’re not sure what to do with, this is the perfect recipe for you!
Raw Carrot Salad Ingredients
You only need a few simple ingredients for the base of this raw carrot salad. It’s designed to be simple and easy to customize, so get creative with your swaps or additions if you want to!
- Fresh carrots. Large carrots are easier to peel, so pick the biggest ones available if you can
- Pistachios. I recommend a shelled, lightly roasted and lightly salted option
- Medjool dates
- Fresh mint leaves
- Toasted sesame seeds
For the Honey Dijon Vinaigrette Dressing, you’ll need:
- Olive oil
- Dijon mustard
- Honey or maple syrup
- Apple cider vinegar
- Garlic
- All-Purpose MSG Seasoning or salt and black pepper
Optional toppings: lemon zest or orange zest, feta cheese, avocado, pumpkin seeds, fresh parsley, fresh dill, or other fresh herbs, tahini, or sliced or shaved green onions
Carrot Nutrition
Are carrots good for you? Yes!
I think we’re finally ready to move past the dieting days of old, where fruits and vegetables were demonized for having “too much sugar”. I mean, yes, a bright orange, perfectly ripe carrot might taste slightly sweet, but there’s absolutely no reason to avoid a fruit or vegetable in any form. There are so many amazing health benefits to eating more of them!
Carrots are probably best known as an excellent source of beta-carotene. This is a precursor to vitamin A and gives carrots their vibrant orange color. But in addition to that key vitamin, you’ll all get these important nutrients from carrots:
- Vitamin B6
- Biotin (another B vitamin)
- Vitamin K
- Potassium
- Small amounts of niacin and vitamin C
An average, medium carrot also provides about 2 grams of fiber. It’s mostly pectin, a type of soluble fiber. More on that next…
Raw Carrot Salad and Hormone Balance
If you’ve seen the viral TikTok carrot salad videos, you’ve probably heard the claim that this raw carrot salad can help “balance hormones”. The claim: the fiber in raw (not cooked?) carrots helps regulate estrogen by absorbing it, and supports the liver in regulating metabolism.
I hate to break it to you, but there’s a lot more to balancing any hormone (much less all of them) than eating a raw carrot salad. And it’s downright impossible to know your body is producing excess estrogen without having labs checked.
Carrots have plenty of great health benefits. But this is more myth than fact. It originally became popular when Dr. Ray Peat observed that women who ate his version of a raw carrot salad (which was literally just shredded carrot with olive oil, apple cider vinegar, and a pinch of salt) 1-2 times a day at breakfast and/or lunch had lower estrogen levels than those who didn’t.
A couple of issues here: this was an observation, not a well-designed, high-quality randomized control trial. We need better quality data than casual observations before making a definitive claim that a particular food has a clinical benefit. Dr. Peat held a PhD in Biology with a specialization in physiology, but was not a practiced medical doctor (MD) and never published a book or studies to substantiate his vague claims about so-called “hormonal imbalances”. And observing female patients isn’t the same as conducting a well-designed and adequately powered clinical trial to test a hypothesis about nutrition and health outcomes.
You’re better off getting accurate nutritional information from somewhere other than TikTok. Check out this post from fellow dietitian Dalia Beydoun to separate fact from fiction.
At the end of the day, adding more fiber to your diet is probably a good idea. Especially if you’re one of the 90-95% of Americans who don’t eat the recommended 25-35+ grams of fiber per day. Hormone balancing myths aside, carrots can help you add a few more grams of fiber to support gut health, heart health, regularity, fullness and satiety, and overall well-being.
And making this Raw Carrot Salad recipe is a delicious way to do just that!
How to Make a Raw Carrot Salad
I featured this Raw Carrot Salad recipe on Instagram for a partnership with one of my favorite local grocery store. Watch it HERE to see how it’s made!
You’ll need a sharp peeler to create the long, thin carrot ribbons. Grip the top of the carrot firmly in one hand and use slow, steady strokes down the length of the carrot. As the pieces peel away, rotate the carrot slightly so you maintain a firm grip and peel evenly. Once it’s too thin to peel anymore, thinly slice it to add to the bottom of the bowl. This helps avoid food waste, the carrot core is perfectly edible!
Street Smart Nutrition Tip: You can also use grated or shredded carrots or matchstick carrots for this recipe. If shredding your own, use a large box grater and be careful to avoid slicing your knuckles or the tips of your fingers. If you’re really in a hurry, skip this step altogether and buy pre-sliced matchstick carrots for an ultra convenient option.
Repeat with the rest of the carrots. Arrange them in a large bowl, then add the chopped pistachios and Medjool dates. Sprinkle the toasted sesame seeds throughout.
To mix the dressing, measure all ingredients into a small jar with a tight-fitting lid. With the lid fastened, shake vigorously for about 10-15 seconds until the vinaigrette is fully mixed. Or, add all ingredients to a small bowl or measuring cup and whisk until combined.
To serve, drizzle the dressing lightly over the raw carrot salad and top with a few sprigs of fresh mint or chopped mint leaves. Serve and enjoy this simple, fresh Raw Carrot Salad!
Raw Carrot Salad with Mint, Dates, and Pistachios
Equipment
Ingredients
- 2 lb carrots, large
- 1/4 cup chopped pistachios
- 3-4 large Medjool dates, pitted
- 1/4 cup fresh mint leaves, roughly chopped
- 1/2 to 1 tbsp toasted sesame seeds
For the Honey Dijon Vinaigrette
- 1/3 cup olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp dijon mustard
- 1 tbsp honey, or maple syrup
- 1 tsp garlic, minced or grated
- 1/2 tsp All-Purpose MSG Seasoning Blend, or salt and pepper, to taste
Instructions
- Prepare the dressing by measuring all ingredients and adding them to a small jar with a tight-fitting lid. Seal the lid and shake vigorously for 10-15 seconds to combine. Or, add all ingredients to a small bowl or measuring cup and whisk until fully mixed. Set aside until ready to serve.
- Wash and dry the carrots, chop the pistachios and dates, and roughly chop the mint leaves.
- Use a sharp vegetable peeler to remove the outer layer of the carrots. Then grip the top firmly with one hand and use the other to peel in long, steady strokes to create thin ribbons of raw carrot. Rotate slightly after every 4-5 peels to maintain a firm grip. Repeat with all the remaining carrots.
- Transfer the carrot ribbons in a large bowl or serving platter. Top with the chopped dates and pistachios, then drizzle the dressing over the top. Note that for a lightly dressed salad, you will not use all of the prepared dressing.
- Garnish with fresh mint and sesame seeds, adding any additional toppings or ingredients if desired. Enjoy!
Notes
Nutrition
Raw Carrot Salad Serving Suggestions
This simple side dish makes an excellent addition to any meal that needs an infusion of fresh flavor! My personal favorite is to eat it alongside leftovers, which helps the meal feel new and interesting without extra effort for cooking.
It can also be a simple snack or the perfect side salad for your favorite protein dishes or pasta. Usually, these dishes are filling and satisfying, but don’t have as many vegetables as you might need. For minimal effort, you can get more of the good stuff with your familiar favorites.
Raw Carrot Salad Storage Tips
For the best flavor, try to eat this Raw Carrot Salad the day you make it. Once you add the dressing, it can start to wilt the carrots. Instead of being tender with a little crisp, they could get soggy.
However, you can prep this salad a few hours ahead if you’re planning a meal or event. Keep everything covered or in an airtight container.
If you plan for leftovers the next day, I recommend leaving the salad undressed without the mint garnish. Add these components just before you’re ready to serve.
Street Smart Nutrition Tip: The Honey Mustard Vinaigrette can be stored up to one week in the fridge. If it separates or solidifies, just bring back to room temperature and give it a shake or stir to mix everything again. This is one of my favorites for other salads, too, so make a double or triple batch to enjoy with other recipes like my Lemony Couscous Salad or Grilled Vegetable Salad with Lentils.
Raw Carrot Salad FAQs
Is raw carrot salad healthy?
Yes, this raw carrot salad is good for you so enjoy it often! It’s a good source of fiber with natural sweetness from the dates. It also has healthy fats from the olive oil and can help you enjoy an extra serving of vegetables (which most of us don’t eat enough of).
How long does leftover raw carrot salad last?
This raw carrot salad will last 2-3 days in the refrigerator if left undressed.
Is raw carrot salad vegan?
As written, the dressing contains a touch of honey so it’s not fully compliant with a 100% vegan diet. However, you can swap the honey for maple syrup or agave syrup to make a vegan raw carrot salad.
What to serve with raw carrot salad?
If you’re eating raw carrot as a snack, you may not need to add anything. But it’s not nutritionally complete enough to be a full meal. Add some source of protein (plant-based or animal, up to you) and additional sources of carbohydrates and fat. Here are a few examples I think could make a great addition:
- Add canned chickpeas, white beans, or split peas. Frozen edamame is also a delicious and nourishing option
- Mix in cooked grains, like pearled couscous, quino, or farro
- Add leftover rotisserie chicken or sliced turkey, or pair with any other favorite protein of your choice on the side
- Mix in extra veggies, fresh or cooked, to add variety
I hope you enjoy this easy recipe and can’t wait to see how you make it your own! Remember to leave a rating and comment to let me know what you think.
As always, thanks for stopping by the Street Smart Nutrition blog. Cheers to more fearlessly nourishing meals!
