Summary of this recipe's points: Easy to eat with the sweetness of carrots and the refreshing taste of orange. Salting and wilting the carrots helps the flavors meld easily. Olive oil + MCT adds good fats. This versatile salad can be used as a side dish or an accompaniment.
About This Recipe
Râpées means 'grated' in French, and this classic salad allows you to enjoy plenty of carrots. When we actually made it, the orange juice was more refreshing than we expected, and the aroma of cumin added a nice accent, making it a perfect accompaniment to meat dishes. It's light and refreshing, making it suitable for those who experience indigestion, feel a lack of vegetables in their diet, or are mindful of low-carb eating.Ingredients (for 2 servings)
- Carrot: 1 (approx. 120g)
- Apple Cider Vinegar: 1 tbsp
- Orange Juice: 1 tbsp (or 1 tbsp lemon juice)
- Olive Oil: 1 tsp
- MCT Oil: 1 tsp (add more olive oil if not available)
- Cumin Seed Powder: 1/3 tsp
- Sea Salt: 1 tsp (adjust to taste)
- Parsley: appropriate amount (minced)
- (Optional) Raisins, chopped nuts, or a small amount of grated apple
Instructions
- Peel the carrot and julienne it or grate it coarsely with a cheese grater (a slicer or mandoline can speed up the julienning process).
- Place the carrot in a bowl, add sea salt, gently massage, and let sit for about 5 minutes. Once water is released and the carrot has softened, lightly squeeze out excess moisture with a clean cloth or paper towel (be careful not to squeeze too hard, as it will lose its texture).
- In a separate small bowl, mix apple cider vinegar, orange juice, olive oil, MCT oil, and cumin seed powder well.
- Pour the dressing from step 3 over the carrots from step 2 and mix well. Taste and adjust saltiness.
- Finally, add the minced parsley and mix lightly.
- Cover with plastic wrap and chill in the refrigerator for about 1 hour to allow the flavors to meld, then serve. This can be stored in the refrigerator for 2-3 days.
Nutrition and Health Points
Carrots are rich in beta-carotene (converted to Vitamin A in the body) and dietary fiber, supporting vision, skin health, and gut environment. Orange juice and apple cider vinegar provide Vitamin C and organic acids, aiding in antioxidant effects and fatigue recovery. Olive oil and MCT oil are good fats that help absorb beta-carotene and enhance satiety. Cumin contains ingredients that aid digestion, and parsley provides Vitamin K and folic acid. Overall, it's low in calories and perfect as a side dish.Arrangement Tips
- If you prefer a sweeter taste, add raisins or chopped dried fruit for natural sweetness.
- Adding nuts (walnuts, almonds) provides texture and good fats.
- If you want to change the spices, a little cardamom or paprika powder can alter the flavor.
- If you want a more voluminous dish, mixing in chopped apples or boiled chickpeas will make it a satisfying single salad.
- Making the dressing yogurt-based will make it milder and easier for children to eat.