5-Minute Ginger Soy Carrot Salad
A Registered Dietitian’s tasty and nutritious twist on the viral TikTok raw carrot salad. Made with raw carrot ribbons, sesame oil, soy sauce, rice vinegar, fresh ginger, and a sprinkle of green onion and sesame seeds. This salad is flavourful, healthy, and so quick and easy to prepare.
About This Raw Carrot Salad:
You may have seen this wellness trend circulating on social media platforms like TikTok and Instagram. Wellness gurus and health coaches are swearing by their Raw Carrot Salad recipes for gut health, hormone health, migraines and more.
The viral raw carrot salad online consists of raw carrot ribbons, coconut oil, salt, and apple cider vinegar (learn the truth about apple cider vinegar here). I haven’t actually tried that one, but it doesn’t sound the most flavourful to me. I prefer to make salads that are both nutritious and really delicious, so I decided to create my own Raw Carrot Salad recipe. The result? This 5-Minute Ginger Soy Carrot Salad.
It’s so easy to make but so tasty thanks to fresh ginger, soy sauce, sesame oil and rice vinegar. And the chopped green onion and sesame seeds add a little extra texture to the already crunchy carrots. It’s so good! Enjoy it as a healthy snack or side dish.
Health Benefits of Raw Carrots:
As I mentioned, raw carrots have been really trendy online lately. But what are the real benefits of eating carrots? Let a dietitian break it down for you!
Carrots are a very nutritious vegetable. They’re rich in beta carotene, which is a specific form of vitamin A. It is also the pigment that gives carrots their orange colour. This is important for vision health, immune health, and may help protect against certain cancers.
Carrots are also a source of vitamin C, antioxidants, and dietary fibre. Dietary fibre is important for regulating digestion, controlling blood sugar levels, and more. There are two different types of dietary fibre, cholesterol-lowering soluble fibre and insoluble fibre. Carrots are a source of both.
Are there Specific Benefits of Eating Raw Carrot Salad?
The original raw carrot salad went viral online because creators were claiming that it had special hormone-balancing properties by helping the body rid itself of excess estrogen. Some people also claimed it helps ‘burn fat’ and alleviate symptoms of PMS.
There isn’t any evidence or research studies to support these claims, so these supposed benefits are purely anecdotal. I wrote a more in-dept post about the benefits of raw carrot salad here.
What to Serve this Ginger Soy Carrot Salad with:
This Ginger Soy Carrot Salad makes a great healthy snack on its own, but you can also serve it as a side dish. Serve it up with:
- Grilled chicken or steaks
- Fish (for easy cooking, do foil packets!)
- Tofu (try my crispy air fryer tofu)
- Homemade or takeout sushi
- Steamed edamame
How to Store the Carrot Salad:
This recipe makes 1 serving, but if you want to make it ahead of time it will store well in the refrigerator up to 4 days.
In fact, letting the salad sit in the fridge for a little while after preparing allows the carrots to really soak up the flavour from the sesame oil, soy sauce, and vinegar. It’s very yummy!
Connect with Hannah Magee, RD!
I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!
Carrot Salad Recipe:
5-Minute Ginger Soy Carrot Salad
- 2 large carrots, washed and peeled
- 1 tsp sesame oil
- 1 tsp soy sauce
- 1 tsp rice vinegar
- 1/4 tsp minced fresh ginger
- 1/4 – 1/2 tsp honey, optional / to taste
- 1 green onion, chopped
- 1/2 tsp sesame seeds
- 1 vegetable peeler
- Using a vegetable peeler, peel each of the carrots into long, thin strips or ribbons.
- Place the carrot ribbons to a mixing bowl and add sesame oil, soy sauce, rice vinegar, minced ginger, and honey (optional). Toss to coat the carrot ribbons.
- Garnish with chopped green onions and sesame seeds. Serve and enjoy!