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    Home » Recipes » Salads » Healthy Carrot Salad

    Healthy Carrot Salad

    by: Anya·posted: Apr 12, 2022·updated: Aug 15, 2022·19 CommentsThis post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe Print Recipe
    Carrot Salad with Cilantro and Garlic

    This Healthy Carrot Salad has shredded raw carrots, caramelized onions, and refreshing cilantro tossed with pungent spices and apple cider vinegar makes a great addition to any meal.

    carrot salad with cilantro garlic

    This easy carrot salad has all the major flavors: the sweetness of caramelized onions, crunch of carrots, fresh zesty garlic, pungent spices like cumin and coriander, and of course refreshing cilantro.

    All tossed well in extra virgin olive oil and apple cider vinegar, this salad is healthy without sacrificing flavor.

    Healthy Carrot Salad

    Not only is there major flavor action happening in this salad, it's also quiet healthy by most standards.

    This carrot salad is made without mayonnaise. Instead, the leftover extra virgin olive oil from caramelizing onions is used as the only choice of fat. That combined with apple cider vinegar and aromatic spices makes a fantastic dressing.

    Additionally, cilantro and garlic offer their own obvious health benefits. Cilantro is a popular detoxifying antioxidant. And garlic is packed with nutrients like B vitamins, zinc, folate, phosphorus, magnesium, among others. Garlic is also high in enzymes.

    One of the key enzymes in garlic, alliinase is released when the garlic is crushed or chopped. This enzyme is then converted to an antibacterial and antiviral compound called allicin. This compound is especially beneficial for gut health as it kills bad bacteria while fostering the growth of good bacteria.

    The conversion between alliinase to allicin needs time to take place. So when you're cooking with garlic, wait at least 10 minutes between chopping it and using it for maximum benefits. You can read more about this amazing garlic and allicin connection in this article.

    Helpful Tip: For maximum health benefits of garlic, wait 10 minutes between chopping it and using it for the enzyme allicin to activate. This may be beneficial for gut health as allicin is known to kill bad bacteria while allowing good bacteria to thrive.
    grated carrot salad with cilantro garlic

    Raw Carrot Salad with Apple Cider Vinegar

    As mentioned above, this easy carrot salad has one of the most simplest dressings. The extra virgin olive oil used to caramelize onions is combined with apple cider vinegar along with a small handful of seasonings. All together creates amazing flavor.

    Raw carrots have unique health benefits. They contain indigestible fibers that bind toxins and help excrete them. Further, this humble root vegetable may combat bacterial growth and overall reduce inflammation

    An endrocrine physiologist, Dr. Ray Peat discovered that regular consumption of raw carrots lowers estrogen. And having healthy (not elevated) levels of estrogen generally translates to less inflammation and better thyroid and liver health.

    I don't know about you but I love simple recipes that naturally come with numerous health benefits.

    healthy carrot salad with garlic

    What is the best way to cut carrots?

    You'll find that this particular recipe calls for carrots that have been thinly sliced into small uniform strips that look like matchsticks. In culinary terms, this is called a French cut or most commonly known as julienne.

    Shredded carrots look similar to julienne carrots in that it also creates long strips but they're not always uniform. Grating on the other hand makes short, raggedy fragments, which is what we would like to avoid for this particular recipe.

    This recipe was largely inspired by a popular Russian salad known as Morkovcha, or Korean-style Carrot Salad. In many Slavic homes, one can often find a julienne slicer/mandoline similar to this one that makes it easier to process pounds of carrots.

    Sharp cuts in carrots, or any vegetable for that matter, creates different texture and releases different compounds. Julienne method ensures even cutting size, which is essential in this recipe with the use of apple cider vinegar. It also adds more crunch without the salad becoming soggy so quickly.

    shredded carrots with coriander, garlic, and cumin in a bowl

    How do you julienne carrots?

    Now that you know the importance of using the julienne method for this salad, here are some simple ways to do so:

    Traditional Knife: this is the obvious choice for most with just a sharp chef's knife and a wooden cutting board. Start with cutting a cleaned carrot into 2-3" pieces. Then cut off the four sides to form a rectangle. This will stabilize the carrot on the cutting board. Cut the carrot lengthwise into equal pieces. Stack them and cut again through the stacks to form matchsticks.

    Julienne peeler: This tool is great because it's very small (great for those with limited kitchen space) and yet still does a good job.

    Julienne Mandoline/Slicer: This is probably the most efficient than the above two methods giving you more julienne carrots in less time.

    Storebought carrot matchsticks: Many stores will have ready-made packages of carrots cut into matchsticks. Even though this option is great in a pinch, it fails to deliver the same results. If time permits, try to slice your own carrots into julienne cuts. It's worth the extra effort.

    Helpful Tip: There are three main ways to get those perfect julienne-cut matchstick carrots: sharp knife & cutting board, julienne peeler, and julienne mandoline. Find what works for you! 
    julienne carrot salad in clear wine glass

    Frequently Asked Questions and Helpful Tips

    What are the best carrots for Healthy Carrot Salad?

    I love using heirloom rainbow carrots that can commonly be found in farmer's markets. They come with a range of purple, orange, yellow, and white carrots and are transformed into the most beautiful carrot salad.

    However, you can choose regular orange carrots that we all know and love. They can readily be found in any grocery store. If you're using store-bought ready-made carrot matchsticks, those are just your traditional orange carrots.

    As far as size, look for medium size carrots. Large carrots are easier to cut but they sometimes lack that sweet flavor. Eight medium-size carrots should yield approximately 2 cups of julienne carrots, which is what you will need for the recipe.

    Do you have to peel carrots?

    Unless they have unsavory spots, it is not necessary to peel carrots. The carrot skin has great nutrients and removing that would eliminate those essential benefits. Having said that, you may find that peeling carrots will make the salad more visually appealing.

    Also, some find the carrot skin bitter and unpleasant. It really is a matter of personal preference. If you choose to leave the skin on, make sure to give them a good wash and scrub with vegetable scrubber.

    Helpful Tip: It's not necessary to peel carrots. You can just wash them with warm water and scrub with a vegetable scrubber to get rid of any dirt or residue.

    Make Ahead Tips for Healthy Carrot Salad

    This salad is a great option for potlucks and parties. Because of the texture and the size, julienne-cut carrots hold really well after time. As a result, this salad will not get soggy. In fact, the salad becomes more pungent as the flavors meld together over time.

    Make-ahead tip: Combine all ingredients together per recipe, except the cilantro. Add cilantro just before serving and toss gently.

    This Carrot Salad can be made up to 6 days in advance and stored in a closed container in the refrigerator.

    healthy grated raw carrot salad

    How to Make Healthy Carrot Salad

    The complete printable recipe is below in the recipe card for your convenience.

    This easy carrot salad will quickly become a favorite for potlucks and parties. It has simple ingredient list and yet so flavorful. Start with sauteeing onions just before caramelizing them. Combine onions with carrots, fresh garlic, apple cider vinegar, ground cumin, ground coriander, and toss with fresh cilantro to garnish. So flavorful yet so easy!

    Step 1. Saute onions in a healthy fat like extra virgin olive oil or avocado oil.

    Step 2. Cut carrots into thin julienne strips. Add the rest of the ingredients except for the fresh cilantro and combine well.

    Step 3: Once the onions have cooked until translucent and have cooled to room temperature, add them to the carrot mixture and combine well. Garnish with cilantro and enjoy!

    Helpful Tools for Healthy Carrot Salad

    • Chef's Knife: to dice onion and cut carrots into matchsticks.
    • Stainless steel pan: non-teflon (not non-stick) option to saute the onions
    • Julienne Peeler: this tiny tool is a great choice for not just carrots but other vegetables too.
    • Julienne Mandoline Slicer: this tool covers greater surface area and saves time.
    • Weck Jar: pretty salads deserve a pretty storage option like these jars
    • Here are my favorites for cumin and coriander and be sure to use good quality vinegar like Bragg's Apple Cider Vinegar.

    More Ways to Enjoy Carrots

    This easy Carrot Salad is a great way to add more of this humble root into your diet but there are other ways to enjoy carrots. Check these recipes out:

    • Roasted Carrots with Garlic
    • Healthy Potato Salad Recipe
    • Immune Boosting Citrus Ginger Smoothie
    • Veggie-Packed Sloppy Joes
    Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    carrot salad with cilantro garlic

    Korean Carrot Salad

    Anya @ Prepare & Nourish
    Shredded raw carrots, caramelized onions, and refreshing cilantro tossed with pungent spices and apple cider vinegar makes a great addition to any meal.
    4.75 from 4 votes
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 20 minutes mins
    Cook Time 10 minutes mins
    Chilling Time 1 hour hr
    Total Time 1 hour hr 30 minutes mins
    Course Salad
    Cuisine Russian
    Servings 4 servings
    Calories 191 kcal

    Ingredients
      

    • ¼ cup avocado oil
    • 1 yellow onion finely diced
    • 8 medium carrots peeled, about 2 pounds
    • 4 garlic cloves minced
    • ¼ cup apple cider vinegar
    • 2 teaspoons unrefined salt
    • 1 teaspoon ground coriander
    • ¼ teaspoon ground cumin
    • ¼ teaspoon cayenne pepper
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    Instructions
     

    • Heat ¼ cup avocado oil in a large stainless steel pan over medium heat. Add the 1 yellow onion and saute until soft and translucent, about 10-12 minutes. Remove from heat and let it cool completely.
    • Thinly slice 8 medium carrots or use a julienne peeler to shred them into fine, uniform strips. Transfer to a large bowl.
    • Add 4 garlic cloves, ¼ cup apple cider vinegar, 2 teaspoons unrefined salt, 1 teaspoon ground coriander, ¼ teaspoon ground cumin, and ¼ teaspoon cayenne pepper to carrots and toss to combine well.
    • Add the cooked and cooled onions, along with the olive oil from the pan, to the shredded carrots. Toss everything together until well combined, then let it sit for at least 1 hour in the refrigerator to allow the flavors to develop.

    Notes

    Storage: Store the morkovcha salad in an airtight container in the refrigerator for up to 6 days. It tastes better with time. Just give it a quick toss before serving to redistribute the dressing. 
    Helpful Tips: 
    1. Use a julienne peeler or mandoline to get even, thin strips of carrots without too much effort. If makes a big different in texture, appearance, and taste!
    2. Let the onions cool fully before adding them to the carrots. If they're too hot, they'll cook the carrots slightly and throw off the crisp, refreshing crunch. 
    3. Taste before serving - you might want to adjust the salt or vinegar after it's had time to sit, depending on your preference. 
    Troubleshooting Tips
    Carrots seem too tough? Let the salad sit longer. The salt and vinegar will naturally soften the carrots as they marinate. But also, make sure they are thinly sliced. 
    Too much oil leftover in the bowl? Just give it another toss before serving. The carrots will continue to absorb the dressing they longer they sit. 

    Nutrition

    Calories: 191kcal | Carbohydrates: 16g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 1250mg | Potassium: 462mg | Fiber: 4g | Sugar: 7g | Vitamin A: 20384IU | Vitamin C: 10mg | Calcium: 58mg | Iron: 1mg
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    Keyword korean carrot salad, morkovcha recipe
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!

    This post was originally published February 2017 but has since been updated to include helpful information.

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    About Anya

    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

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    Comments

      4.75 from 4 votes (1 rating without comment)

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      Recipe Rating




    1. Megan Stevens says

      February 28, 2017 at 4:07 pm

      Yum, love the spices and other ingredients. This recipe looks delicious!

      Reply
      • Anya says

        March 01, 2017 at 8:23 am

        Thank you Megan.

        Reply
    2. Raia Todd says

      March 09, 2017 at 9:25 am

      Sounds like an easy and delicious salad! I know my family will enjoy it! 🙂

      Reply
      • Anya says

        March 09, 2017 at 7:43 pm

        Hope they do, Raia.

        Reply
    3. Emily @ Recipes to Nourish says

      March 09, 2017 at 11:12 am

      This looks so delicious Anya! I also love how you served it, so festive and pretty.

      Reply
      • Anya says

        March 09, 2017 at 7:44 pm

        Ha! Well, we do eat with our eyes. 😉

        Reply
    4. linda spiker says

      March 09, 2017 at 11:15 am

      Love those rainbow carrots! They always make everything prettier!

      Reply
      • Anya says

        March 09, 2017 at 7:45 pm

        Ain't that the truth, Linda?! They are pretty in salads.

        Reply
    5. Vanessa says

      March 09, 2017 at 11:27 am

      I am definitely saving this recipe. I sounds delicious and it's totally keto-friendly. Pinning to my pinterest board!

      Reply
      • Anya says

        March 09, 2017 at 7:45 pm

        Glad you like it. Thanks for sharing, Vanessa.

        Reply
    6. Anna says

      March 09, 2017 at 1:05 pm

      My cilantro always bolt early so I then have coriander seeds. I love those jars by the way.

      Reply
      • Anya says

        March 09, 2017 at 7:46 pm

        I know...I'm not happy when cilantro bolts quickly - I love the fresh herb more!

        Reply
    7. The Food Hunter says

      March 09, 2017 at 1:17 pm

      absolutely love everything about this...right down to the presentation

      Reply
      • Anya says

        March 09, 2017 at 7:47 pm

        Thank you! It's tastier that way. 😉

        Reply
    8. Dawn Yoder says

      April 02, 2017 at 12:59 am

      Beautiful! Sounds so flavorful I can't wait to make it. I have a big bag of whole coriander seed to grind too. Pinned and shared on my blog's Facebook page!

      Reply
      • Anya says

        April 02, 2017 at 8:55 pm

        Thank you Dawn. I hope you enjoy it. It's so flavorful.

        Reply
    9. Natalie says

      December 05, 2017 at 8:09 am

      Yum! This carrot salad looks delicious and perfect as a light snack. Will definitely try it soon.

      Reply
      • Anya says

        December 05, 2017 at 8:14 am

        Thanks Natalie. Hope you enjoy it.

        Reply

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