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Home » Easy Vegetarian Allergen Free Recipes

Published: Mar 29, 2021 · Modified: Dec 3, 2021 by Padma Kumar

Raw Carrot Salad with Spicy Chia Dressing

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This raw carrot salad with chia seeds has the juiciness of seasonal fresh carrots and tomatoes, the crunch of the chia seeds, and the flavor from spices. This recipe is oil-free, super healthy, and perfect to make ahead.

Raw carrot salad with scallions, tomatoes, chilies and chia seeds served in white round plate and served on a black slate with some chia seeds in a spoon placed next to the slate.

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I love winter vegetables and go crazy over the freshness and variety available! This aloo matar recipe is a family favorite.

In the winter, when the carrots are in season, I use red carrots for this recipe. However, since regular carrots are available throughout the year, this is a dish that you can make any time of the year. This salad is a great option as a cold summer salad as well.

A note about this carrot salad

You know by now that I LOVE carrots. And I love carrot salads even more -this carrot salad recipe and these quick pickled carrots are regulars at our dinner table. Raw carrot salad, though, holds a special place in my heart. Why?! Because it is tangy and spicy 😋

Carrots, we all know, are super healthy. They are good for our eyes, good for our hearts, and boost our immune system. The high fiber content in carrots helps with constipation. Naturally low in calories, raw carrots can be a great companion in your weight loss journey.

💡 Did you know that raw carrots can help balance hormones?! I did not know it until I read an article where the Tiktok influencer Paige Nicole explains that eating raw carrot salad balances the excess estrogen in our body. Read more about this and Dr. Ray Peat's trend in this article.

A note about chia seeds

A close up photo of black chia seeds.

When it comes to chia seeds, size does not matter! They are so tiny, yet so powerful! These adorable, tiny, shiny seeds are packed with goodness.

Growing up, I remember my father soaking sabja (chia in Hindi) in water overnight and drinking it in the morning for a good bowel movement and overall good health! I remember how fascinated I was to watch those tiny (about 2mm) seeds drink up all the water and become gelatinous in the glass. They looked so pretty through the glass!

For the longest time, I thought that this was the only way these seeds could be consumed. It is only when I entered into the world of cooking that I understood the versatility of chia!

This recipe is free from

In addition to being just 63 calories per serving (detailed breakup of nutritive values after the recipe card), this recipe is also:

✴ Top 14 allergens-free and

✴ Oil-free

Ingredients

Pantry staples are all that is required to make this healthy salad.

Check the recipe card for quantities.

Ingredients for carrot salad with chai seeds placed in a white round plate.
Grated carrpt salad placed ina steel bowl with some chia seeds and spicy dressing placed next to the bowl.

Carrots: When in season, I use red carrots. Use regular, orange carrots.

Tomatoes: I find that cherry tomatoes work beautifully with this recipe. If you do not have them at hand, just use a small, firm salad tomato.

Scallions (spring onions): Use only the white part for this recipe.

Chili powder: Use a mild one. The role of chili powder here is more for the color and flavor than for the heat.

Instructions

This carrots and chia seeds salad is as easy as 1,2,3! It takes about 10 minutes to prep and less than 5 minutes to assemble.

Step 1: Begin by grating the carrots and ginger. Slice the scallions and chilies into "matchsticks". Cut the tomatoes into halves.

Grated raw carrots placed in a bowl, ready to be mixed in a salad.

Step 2: Place the lime juice in a small bowl. Add the chia seeds and spices - cumin, coriander, chili powders, and salt. Mix well and keep aside.

Step 3: Now assemble the salad. Place the grated carrots, green chilies, scallions, tomatoes, and grated ginger in a large bowl. Add the spicy chia dressing. Mix well.

The salad should rest for at least 30 minutes. This will give time to the chia seeds to absorb the flavorful juices and swell up.

Notes, tips, and storage

Resting the salad: Chia seeds, as you may know, have the ability to absorb liquid. Resting this salad will allow the chia seeds to absorb the juices from the vegetables. If you have the time, make it ahead and keep it in the refrigerator overnight. It tastes so good cold too!

Time-saving tip: If you are in a rush and do not have time to grate carrots, mince them finely in a food processor. If you do not have a food processor and have a blender, cut each carrot into 4-5 pieces and run the blender in short bursts to mince them. This will reduce your prep time by at least 5 minutes!

Green chilies: Not a fan of chilies? No worries! Use a small capsicum instead! No? Just skip this ingredient completely. The heat from the ginger will be good enough for that kick!

Adding oil: This is an oil-free recipe. You can add some oil to it. Oil will good fat, such as coconut oil or olive oil, will work well. Add the oil while making the dressing.

Lime juice: I use the fresh juice of lime. You can use bottled juice. Apple cider vinegar might work well too (although I have tried it in this recipe).

Storing the salad: This salad tastes better with each passing day! Store it in a clean, glass container with a tight-fitting lid. Will keep for 2-3 days

You may love these salads

Sauteed chickpeas: Soft-cooked chickpeas (that still hold their shape!) tossed with spices and fresh coconut, this warm salad will give you your dose of plant-based protein!

Vegan cous cous salad: Packed full of flavors, this Moroccan-inspired couscous, and beans salad can be your breakfast, lunch, or dinner!

Spicy cucumber salad: This salad works well, as a salad and doubles up as a relish for your sandwich, wrap, or burger.

Frequently Asked Questions

Is raw carrot salad good for you?

Raw carrots, in general, are super healthy. They are good for our eyes, and heart and because of the high fiber content helps relieve constipation. This raw carrot salad is good for you because, in addition to the health benefits of carrots, this salad is oil-free, and has gut-healing spices and the goodness of chia seeds.

Do carrots bind to estrogen?

According to some researchers, raw carrot has unique fibers that help balance excess estrogen and helps pull it from the body, thereby helping in balancing hormones.

If you have made this easy and super healthy raw carrot salad, please take a moment to leave a comment and /or a rating below. This will make me super happy and motivate me to create more good content for you! xx Padma

📖 Recipe

Raw carrot salad with scallions, tomatoes, chilies and chia seeds served in white round plate and served on a black slate with some chia seeds in a spoon placed next to the slate.
Padma Kumar

Raw Carrot Salad with Spicy Chia Dressing

5 from 77 votes
This simple and delicious raw carrot salad with chia seeds is top 14 allergens free. This recipe has no added oil, is low in calories and high on taste and nutrition!
Pin Recipe
Prep Time 10 minutes mins
Cook Time 5 minutes mins
Rest Time 30 minutes mins
Total Time 45 minutes mins
Servings: 2
Course: Salad
Cuisine: Indo-American
Calories: 63

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Ingredients Equipment Method Nutrition Notes

Ingredients  

Spicy dressing
  • 1 teaspoon chia seeds
  • 1 teaspoon salt
  • 4 teaspoons lime juice, (preferably fresh)
  • ½ teaspoon chili powder, (as mild or as spicy as you like)
  • ½ teaspoon coriander powder
  • ½ teaspoon cumin powder
For the salad
  • 2 medium sized carrots, (160-170 grams)
  • 1 teaspoon fresh, grated ginger
  • 2 green chilies
  • 5-6 cherry tomatoes (or plum tomatoes)
  • 2 stalks scallions (spring onions), (use only the white part)

Equipment

  • 1 salad mixing bowl
  • 1 mixing spoon
  • 1 small bowl (for the dressing)

Instructions
 

Make the dressing
  • Place the dressing ingredients in a wide bowl, Mix. Keep aside.
    1 teaspoon chia seeds, 1 teaspoon salt, 4 teaspoons lime juice, ½ teaspoon chili powder, ½ teaspoon coriander powder, ½ teaspoon cumin powder
Prep the vegetables
  • Wash, peel, and grate the carrots.
  • Cut the scallions and the chilies into thin "matchsticks"
  • Wash and cut the tomatoes into halves.
Assembling the salad
  • To a wide bowl, add the grated carrots, grated ginger, green chilies, tomato halves, and scallions "matchsticks". Mix gently.
    Keep in mind not to mix too vigorously. You want to keep the tomatoes intact.
    2 medium sized carrots, 1 teaspoon fresh, grated ginger, 2 green chilies, 5-6 cherry tomatoes (or plum tomatoes), 2 stalks scallions (spring onions)
  • Now add the chia seeds dressing and mix again (gently). Check for salt. Add more if required.
  • Cover and let it rest for at least 30 minutes (1 hour will be ideal).
    The chia seeds will absorb the water from the vegetables and swell up.
  • This is a lovely make-ahead recipe. Make it the night before, and keep it in the fridge overnight. This salad tastes good cold too!

Nutrition

Calories: 63kcal | Carbohydrates: 11.7g | Protein: 2.1g | Fat: 1.2g | Saturated Fat: 0.1g | Sodium: 390mg | Potassium: 433mg | Fiber: 4.5g | Sugar: 5.6g | Calcium: 56mg | Iron: 1mg
Disclosure

The nutritional information is calculated using an online calculator and is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionists' advice. Changing the quantities and cooking technique will alter the nutritional calculations.

Notes

Free from: This recipe is free from all 14 top allergens. 
Carrots: I have used red carrots in this recipe. You can use any carrots that are available and in season.
Green chilies: Not a fan of chilies? No worries! Use a small capsicum instead! No? Just skip this ingredient completely. The heat from the ginger will be good enough for that kick!
Tomatoes: I find that cherry tomatoes work beautifully with this recipe. If you do not have them at hand, just use a small, firm salad tomato.
Scaling the recipe

Alternative quantities provided in the recipe card are for 1x only.

Allergens Disclaimer

Our content aims to be informative and educational, but it should not replace professional medical advice. Since manufacturing processes can vary and cross-contamination is possible, it's essential to verify product labels and allergen information. Make sure all ingredients align with your specific allergies. As readers, you bear the responsibility for ensuring allergen safety when buying or consuming foods.

Made this recipe? Tag me

@mygoodfoodworld to tell me how it was

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Reader Interactions

Comments

  1. Steph says

    April 11, 2024 at 3:50 am

    5 stars
    I love the flavors from the tangy lime, spices combined with the veggies. Also the spicy kick is a great twist to the salad. I love that it also has chia. I need them everyday.

    Reply
    • Padma Kumar says

      April 12, 2024 at 8:21 pm

      Chia provides such a delightful texture to this salad, so glad that you liked it. Thanks for your feedback.

      Reply
  2. Liz says

    April 11, 2024 at 1:46 am

    5 stars
    This salad was so good!! I loved the spicy dressing. Perfect for a quick side dish

    Reply
    • Padma Kumar says

      April 12, 2024 at 8:21 pm

      Thank you Liz.

      Reply
  3. Evie says

    April 11, 2024 at 12:33 am

    5 stars
    I made this for dinner, omitting the chiles, and it was still yummy! Hubby can't stand the heat so I added just a little on top for me.

    Reply
    • Padma Kumar says

      April 12, 2024 at 8:22 pm

      Thank you Evie, good to hear that you adapted it to suit your preferences.

      Reply
  4. Sarah says

    April 11, 2024 at 12:21 am

    5 stars
    Made this recipe for Easter to provide a side dish that met some allergy restrictions and everyone loved the crunch and flavor in this salad! The dressing is really nice and tangy with the lime juice. We will make again!

    Reply
    • Padma Kumar says

      April 12, 2024 at 8:23 pm

      Thank you Sarah for including this dish in your Easter meal. So glad that it worked out for you.

      Reply
  5. Kris says

    April 10, 2024 at 3:55 pm

    5 stars
    The bright colors and zesty flavors of this recipe really stood out. It's allergy-friendly and oil-free so everyone could enjoy it without worry. The chia dressing was my favroite!

    Reply
    • Padma Kumar says

      April 12, 2024 at 8:23 pm

      Chia does provide a delightful texture. Thank you for you feedback Kris.

      Reply
  6. Andréa Janssen says

    November 02, 2023 at 9:33 pm

    5 stars
    I love carrot salad. And this carrot salad was so delicious. Loved the chia seeds in the dressing. Yummie!

    Reply
  7. Mary says

    November 02, 2023 at 6:33 am

    5 stars
    Delicious salad! So fresh and tasty. I especially like the dressing.

    Reply
  8. Alexandra says

    November 02, 2023 at 5:19 am

    5 stars
    Love a delicious, fresh carrot salad, but especially this one with the fantastic spicy chia dressing. I reckon I will enjoy this on many others salads too 🙂

    Reply
5 from 77 votes (69 ratings without comment)

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Hi, I'm Padma! I am a passionate cook and can cook through any mood! My cooking is all about simple, healthy meals made with fresh ingredients and with a lot of love. As a mum and an early childhood educator, I deeply care about raising healthy eaters.

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