Recipe: Carrot Salad with Orange Dressing
Updated: Apr 14
Carrots are very healthy and versatile and can be consumed in a variety of ways. Here's a healthy and eco-friendly carrot salad recipe! This salad is inspired by French grated carrot salad. This version is healthy yet minimizes food wastage because the dressing uses a fresh whole orange including pith and zest. The tanginess of orange spices up the carrots to give you a delicious salad recipe. And, it’s so easy and quick to make! Let’s enjoy this citrusy, healthy and tasty carrot salad!
5 (300 gm) carrots
1 tsp salt
3 tbsp (40 gm) cashew
2 tbsp (30 gm) raisins
Coriander, chopped, to garnish
2 tbsp olive oil
1 tbsp apple cider vinegar (or any vinegar)
1 tsp honey
½ tsp cumin seeds
Finely grated zest of 1 orange
1 orange, peeled from outside
Nutrition Value (per serving):
Energy: 116 kcal
Protein: 2 gm
Carbs: 13 gm
Fats: 7 gm
Fibre: 2 gm
Steps to prepare main ingredients:
Wash the carrots well, and wipe some water on surface of carrots with a clean kitchen towel. You may choose to use the carrots peeled or unpeeled.
Grate the carrots and place them in a large bowl. Add 1tsp salt, and mix well. Leave it for 10 minutes.
After that, knead carrots well until some juice gradually comes out. And, squeeze and drain juice completely (save use this nutritious juice for some other recipe).
Roast cashews in a flat pan until a slightly golden brown, and set aside to cool. Then, finely chop it.
Steps to make the dressing:
Place an orange in a bowl and pour hot water. Soak and roll for at least 30 seconds. Wipe wax off with a clean kitchen towel.
Grate the zest of the orange, and keep it aside. Peel and roughly cut the fruit and remove the seeds. You need not remove the pith (the white substance between the peel and fruit).
In a blender, add the orange zest, fruit, olive oil, vinegar, honey, and cumin seeds. Blend all until you get a smooth mixture.
Steps to be done the salad:
In a large bowl, add carrots, cashew, and raisins. Add orange dressing to the bowl and mix well until combined.
Keep it in the fridge for 30 minutes to get a nice taste.
Garnish with chopped coriander and serve.
Know Your Ingredients:
Carrots are a rich resource of various vitamins and minerals. Being rich in beta-carotene, carrots are an important source of vitamin A. Due to the presence of antioxidants, carrots are good for heart health and help fight harmful free radicals in the body, which may reduce the likelihood of getting cancer. They are also rich in potassium, and therefore help maintain blood pressure.
Orange is low in fat, carbohydrate and protein, but is very rich in vitamin C. Vitamin C has an antioxidant effect that improves skin condition and prevents cold. Vitamin C also helps boost immunity and supports absorption of iron in the body. The orange pith is high in fiber, and contains as much vitamin C as the fruit itself. The dietary fiber in orange can help lower cholesterol levels and blood sugar levels. The orange zest is high is flavonoid, vitamin A and other nutrients. But often, oranges available in the market, especially imported oranges, contain wax coating and pesticide residues on the surface. So, it is important to wash the surface of the orange properly before consuming orange zest.
Cashew nuts are rich in plant-based protein and fat. Most of the fat in cashews is essential fatty acid that controls LDL (bad) cholesterol activity. Cashews also provide vitamin K, vitamin E and vitamin B1. Also, cashews contain minerals like calcium, magnesium, potassium, iron, copper and zinc. These vitamins and minerals are good for bone health, skin health, stress reduction, anemia prevention, and recovery of muscles.
Olive oil is a good source of vitamins E and K, and contains trace amounts of potassium. Vitamin E helps keep our cells healthy by protecting them from free radicals while also boosting immunity, and preventing blood from clotting within the blood vessels. Vitamin K plays a role in many functions, some of which include blood clotting, bone metabolism, and bone mineralization.
Mostly all vinegar is made by fermentation in a two-step process. Fermented seasonings and foods may help increase good bacteria in your gut. They play in a role in boosting immunity, fighting inflammation, supporting digestion and absorption, and managing weight. The health benefits of drinking apple cider vinegar, for example, have been discussed by doctors and self-healers for hundreds of years. The benefits of drinking apple cider vinegar include controlling diabetes, reducing belly fat and lowering cholesterol level.
This recipe has been contributed by Chie Hirayama, Dietician and Certified Diabetes Educator (Japan).