Italian Carrot Salad is a simple and colorful side dish made with fresh carrots, tomatoes, onions, and bell peppers. Tossed with a light Dijon vinaigrette and fresh basil, it’s a bright and refreshing salad that goes with just about any meal.
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Made with crunchy raw carrots and a zesty lemon-Dijon dressing, this salad is full of fresh flavor. A handful of chopped basil and a pinch of Italian seasoning tie it all together. It's light, healthy, and perfect for spring and summer meals.
Whether you're looking for a light appetizer, a side dish to complement grilled meat or a fish entree, or a nutritious snack, this recipe is a must-try.
Why I Love This Salad
This Italian carrot salad recipe was inspired by Ray Peat Carrot Salad, the pro-metabolic salad that might give your thyroid a boost and aid in digestion.
I love Ray Peat's salad and I try to eat a cup of it every day! It's made with shredded carrots, coconut oil, apple cider vinegar, and salt. It's very basic but it's a great way to add a healthy dose of fiber to your diet.
How To Shop For Fresh Carrots
At the grocery store or farmers market, choose carrots that are deeply colored and firm to the touch. They shouldn't be wilted, cracked, or soft. The green tops should look vibrant and lively.
Closely related to parsley, cilantro, and parsnip, the carrot is a favorite staple in our home.
The soil type, pH balance, and seed variety are all important factors in producing great-tasting carrots. For the best tips on growing carrots, visit The Journey with Jill, to listen to her podcast all about growing carrots. I wish I had the room!
Carrots are high in beta carotene (which gives them their orange color), Vitamin A, Vitamin C, fiber, and potassium.
What You Need
This healthy salad is dressed with a lemon vinaigrette. I've added additional vegetables (onions, garlic, tomatoes, and peppers) to make it a family-friendly salad.
- Large or medium fresh carrots (not baby carrots)
- Cherry tomatoes, halved
- Red onion, diced
- Green bell pepper, diced
- Fresh thyme
- Fresh basil leaves
- Lemon wedges
- Extra virgin olive oil
- Dijon mustard
- Lemon
- Garlic
- Salt and black pepper
How to Make Italian Carrot Salad
- Start by peeling the carrots. Toss the outer peel, then keep peeling the carrot into ribbons until you can’t anymore. You can also grate the carrots using a box grater or food processor if that’s easier.
- Cut the cherry tomatoes in half across the middle, not lengthwise. It makes them juicier.
- Slice a red or purple onion. Scallions or diced white onion work too if that’s what you have.
- Seed a bell pepper, any color is fine. If you’ve got fresh basil growing, grab a few leaves. No need to chop them if they look good; whole leaves look beautiful in the salad.
- In a large bowl, mix the carrots, tomatoes, onion, and pepper.
- Drizzle with the dressing and toss gently.
- Finish with fresh basil leaves and lemon wedges for garnish.
Carrot Salad Vinaigrette
I'm using a mild vinaigrette dressing for this salad.
In a screw-top jar, add olive oil, lemon juice, minced garlic, salt, and pepper. Shake the jar until the dressing is incorporated or whisk in a small bowl.
- Olive oil or avocado oil
- Fresh lemon juice or apple cider vinegar
- Dijon mustard
- Garlic
- Salt and freshly ground black pepper
Toppings Additions
Add any of these healthy toppings to the Italian Carrot Salad:
- roasted peppers
- green onions
- radishes
- cooked beets
- fresh herbs including thyme, parsley, or oregano
- toasted pumpkin seeds
- olives
How to Garnish Carrot Salad
Use a plain white bowl to let the bright colors of the salad shine. Or try a teal or blue bowl, something that pops against the orange carrots.
For garnish, pull a few fresh basil leaves off a basil plant and scatter them over the top. You can find live basil plants in most grocery stores near the produce.
The leaves are full of color and make any salad look fresh and beautiful.
For more garnishing tips, visit Garnishing with Parsley
Storage
Store the salad in an airtight container in the refrigerator for 2 days.
Summary
This Italian Carrot Salad is a fresh mix of crisp vegetables with a sweet and tangy kick from the dressing. It’s light, healthy, and full of flavor.
Carrots are low in fat and sodium and packed with beta-carotene, which supports bone and eye health. They’re also a good source of Vitamin C.
Serve grated carrot salad as a side or turn it into a meal with a piece of roasted yellowtail snapper or add a big scoop of shrimp salad, egg salad, or veggie tuna over the top.
FAQ
Absolutely! Feel free to tailor the salad to your taste. You can add other herbs or vegetables, such as mint or cucumbers, to enhance the flavors.
Yes, it makes a fantastic side dish. Its refreshing flavors and simple preparation make it an excellent complement to various main courses, especially during warmer seasons.
Italian Carrot Salad
Equipment
- Chef's Knife
- 1 Mixing Bowl
- Tongs
Ingredients
FOR THE VINAIGRETTE
- 6 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice, or 1 T apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 small garlic clove minced or pressed
- salt
- freshly ground black pepper
FOR THE SALAD
- 6 medium carrots or 3 large carrots, shredded into long ribbons with a vegetable peeler
- 1 cup cherry or grape tomatoes, halved
- 1 small red onion, diced
- 1 bell pepper, diced
- fresh basil for garnish
- lemon wedges for serving
Instructions
- Add olive oil, lemon juice, mustard, garlic, a big pinch of salt, and freshly ground black pepper to a screw-top jar. Shake the jar until the dressing is incorporated.6 tablespoons extra-virgin olive oil, 1 teaspoon Dijon mustard, 1 small garlic clove, salt, freshly ground black pepper, 2 tablespoons fresh lemon juice,
- In a large bowl combine the grated carrots with cherry tomatoes, red onion, and green pepper. Gently toss the salad with the dressing.6 medium carrots or 3 large carrots,, 1 cup cherry or grape tomatoes,, 1 small red onion,, 1 bell pepper,
- Garnish with lemon wedges and fresh basil leaves. Serve cold.fresh basil, lemon wedges
Notes
- green onions
- radishes
- cooked beets
- roasted bell peppers
- fresh herbs including thyme, parsley, or oregano
- toasted pumpkin seeds or pine nuts
- olives
