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.
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 deep 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 carrots 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
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
Pantry staples are all that is required to make this healthy salad.
Check the recipe card for quantities.
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.
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.
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
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.
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
Raw Carrot Salad with Spicy Chia Dressing
- 1 salad mixing bowl
- 1 mixing spoon
- 1 small bowl (for the 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)
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!
Note: The nutrition information is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.