This 5-minute vibrant Cabbage Carrot Salad combines the crunch of shredded cabbage and carrots with the rich flavors of pistachios and sesame seeds. Tossed in a light dressing of date syrup, lime juice, and rice vinegar, the healthy dish balances sweet, tangy, and nutty. Adding green onions brings a mild kick, enhancing the flavor and the nutritional value.
⚕️ The Health Benefits
Cabbage, a cruciferous vegetable, is a powerhouse of nutrients, providing fiber, vitamin C, and sulforaphane. Sulforaphane is recognized for its anti-inflammatory and anti-cancer properties and ability to boost liver detox enzymes, supporting the body’s natural detoxification process. If you’re looking to add just one thing to your diet, cruciferous vegetables like cabbage are an excellent choice for overall health and longevity. It is best consumed fresh like in this raw salad.
Carrots enhance the salad with a boost of beta-carotene, supporting eye health. Meanwhile, pistachios offer healthy fats and essential minerals like magnesium and zinc, and contribute significantly to daily protein needs, with nearly 6 grams of protein per 1-ounce serving. Sesame seeds add a nutty flavor and heart-healthy fats to aid absorption of fat-soluble vitamins.
The dressing, made with date syrup, offers natural sweetness without refined sugars, while lime juice and rice vinegar work together to aid digestion and balance flavors. Additionally, adding vinegar or lime juice to raw cabbage can enhance sulforaphane levels.
Enjoy this Cabbage Carrot Salad as a refreshing starter to help reduce blood sugar spikes and promote weight maintenance. The fiber and cabbage's high water keep you feeling full, and the vinegar aids in managing blood sugar for the meal ahead. Alternatively, use it as a meal topper to increase your veggie intake and add a bright, crisp flavor to any dish!
This Cabbage Carrot Salad recipe was inspired by the Curried Cabbage Salad, Best Cabbage Salad, and Roasted Cabbage Steaks on my site. It tastes incredible when served with my High-Protein Tofu Mushroom Bowl.
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👩🏼🌾 Ingredients
- Cabbage
- Carrots
- Pistachios
- Sesame seeds
- Rice vinegar
- Date syrup
- Green onion
- Garlic (optional)
- Cilantro or parsley
- Lime juice
See the printable recipe card below for quantities.
🥑 Substitutions
- Avocado - add chopped avocado for serving for a more substantial salad
- Cabbage - use red cabbage for the most antioxidants (red cabbage may contain eight times more antioxidants than green)
- Dried or fresh herbs - add marjoram, oregano, thyme, basil, mint, or herbs you have on hand
- Ginger - add freshly grated ginger for a flavor boost and more health benefits
- Pistachios - omit them for nut-free and add pumpkin or sunflower seeds instead
For more cruciferous veggie recipes, visit my Cruciferous page.
🔖 How to Make Cabbage Carrot Salad
This is an overview. The full printable recipe is at the bottom of the post.
- Make the vinegar dressing: Combine the rice vinegar, date syrup, lime juice, and garlic (if using) in a small glass or bowl. Whisk well to combine. Add salt to taste.
- Combine: Transfer the carrots, cabbage, pistachios, green onion, cilantro, and sesame seeds to a medium bowl. Toss well to incorporate the ingredients. Add the dressing and mix well.
- For serving: Enjoy this salad as a veggie starter to help manage blood glucose levels or support weight maintenance. The combination of fiber-rich ingredients and a vinegar-based dressing makes it a refreshing and healthful way to kick off your meal.
- Alternatively, you can use the Cabbage Carrot Salad as a delicious topper for grain bowls to boost flavor and effortlessly add more veggies to your day. This versatile salad adds a crisp texture and a refreshing, tangy bite to any meal!
✔️ Expert Tips
- Storage: Refrigerate any remaining Cabbage Carrot Salad in an airtight container for up to 5 days.
- Optional longevity spices: Add long pepper for the anti-aging compound piperlongumine. Black Cumin Seeds may improve weight loss, cholesterol, triglycerides, blood pressure, and blood sugar control. Add these spices freshly ground for serving.
🙋🏽♀️ Recipe FAQs
Raw cruciferous recipes are naturally packed with cancer-fighting sulforaphane and fiber, both of which help promote longevity. In addition, adding an acid (lemon juice or vinegar) to raw cruciferous vegetables can further boost sulforaphane.
Sulforaphane and Glucosinolates:
Cruciferous vegetables like broccoli, cabbage, and kale contain glucosinolates, which convert to sulforaphane, a powerful antioxidant, when raw or lightly cooked. However, boiling, microwaving, or steaming for long periods can destroy the enzyme myrosinase that aids this conversion, reducing sulforaphane levels. Steaming for about 3-5 minutes is considered optimal to preserve sulforaphane formation.
Vitamins:
Cruciferous vegetables are high in vitamin C, which is sensitive to heat. Cooking methods like boiling can cause a significant reduction in vitamin C content due to its water-solubility and heat sensitivity. However, other cooking methods, like steaming or stir-frying, tend to retain more vitamin C.
Antioxidants:
Cooking can also affect the antioxidant capacity. For example, boiling or overcooking can reduce levels of certain antioxidants, but steaming or lightly sautéing may help maintain or even increase the bioavailability of some antioxidants, like carotenoids.
Raw carrots are not bad for diabetes. They can be a healthy addition to a balanced diet for people with diabetes. Carrots have a low glycemic index (GI), typically around 16-20 for raw carrots, which means they cause a slower and smaller rise in blood glucose levels compared to high-GI foods. This is mainly due to their fiber content, which helps moderate blood sugar spikes.
Studies indicate that dates can be safe for people with diabetes when consumed in moderation due to their low to medium glycemic index (GI), which means they cause a slower rise in blood sugar compared to other sweet foods. A randomized study found that consuming dates daily did not lead to significant spikes in blood sugar or HbA1c levels in patients with type 2 diabetes. This effect is largely due to the fiber content in dates, which helps slow down sugar absorption and prevent sharp spikes in blood glucose
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📖 Recipe
Carrot Cabbage Salad
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Ingredients
- 1 ½ tablespoons rice vinegar
- 1 tablespoon date syrup or sweetener of choice
- 2 teaspoons fresh lime juice (about one-half lime)
- 1 small clove garlic grated or pressed (optional)
- Salt or salt substitute to taste
- 1 cup shredded carrots
- 1 cup shredded cabbage
- ⅓ cup chopped raw pistachios
- 2 green onions green and white parts, thinly sliced
- ⅓ cup chopped cilantro or parsley
- 1 tablespoon sesame seeds
Instructions
- Make the dressing: Combine the rice vinegar, date syrup, lime juice, and garlic (if using) in a small glass or bowl. Whisk well to combine. Add salt to taste.
- Combine: Transfer the carrots, cabbage, pistachios, green onion, cilantro, and sesame seeds to a medium bowl. Toss well to incorporate the ingredients. Add the dressing and mix well.
Notes
- Cabbage - use red cabbage for the most antioxidants (red cabbage may contain eight times more antioxidants than green)
- Dried or fresh herbs - add marjoram, oregano, thyme, basil, mint, or herbs you have on hand
- Ginger - add freshly grated ginger for a flavor boost and more health benefits
- Pistachios - omit them for nut-free and add pumpkin or sunflower seeds instead
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Heidi says
Wow! It is really really yummy! A new favorite for sure. Thank you! 🙂
Nisha Melvani, RDN says
So glad to hear you enjoyed this salad. Thank you.
Mary says
This was fantastic! Served it as part of Easter dinner tonight. Well loved by many. Only sub I made was maple syrup instead of date syrup. Absolutely delicious combination of flavors. I’d give this 10 stars if I could!
Nisha Melvani, RDN says
Glad you enjoyed the flavors. Thank you.
Melanie Gamble says
Can you suggest an alternative for pistachios please?
Nisha Melvani, RDN says
Chopped walnuts, pumpkin seeds, slivered almonds - all good choices.
DMunoz says
My family loves this salad and so easy to make
Nisha Melvani, RDN says
Thank you for taking the time to let me know. I truly appreciate it.
Julie says
We had this salad for lunch with a slice of ham. Was lovely and fresh.
Thank you Nisha
Nisha Melvani, RDN says
So glad you enjoyed it! Thank you.
Stephanie says
I have made this salad twice this week! It is so tasty and fresh - great with marinated tofu. Thanks for sharing this wonderful recipe!
Nisha Melvani, RDN says
So happy you are enjoying this crunchy salad. Thank you.
Andree Downer says
Your recipes, breaths life into salads. ❤️❤️❤️🙏🏽🙏🏽🙏🏽 Thanks a million.
Nisha Melvani, RDN says
Awww thank you so much.
Kristal Roquemore says
I made this last night and it was AMAZING
Nisha Melvani, RDN says
Thank you so much for letting me know. So glad you enjoyed it.
Sunny says
This salad honestly makes me happy!!!
Not only is it nutritious, beautiful to look at, AND perfectly balanced in flavors, but my whole body seems to scream, "YES, YES, YES! MORE!!!!" 🙂
I now prepare a large portion that I have readily available in my fridge. I have gotten into the habit of eating a nice amount of it before almost every meal. It is SO satisfying! And it makes me feel GOOD. Because I eat so much of it, I have tried some variations, such as adding other nuts and seeds. It always is a hit!
Strangely, I have had absolutely no issues with bloating! (--> Something that I usually experience after eating cruciferous vegetables)
I just love your recipes and website, and am SO grateful that you share your recipes and wisdom so freely. THANK YOU!!!
Nisha Melvani, RDN says
Thank you for being here and trying the recipes. This one is very versatile. Glad you are experimenting! Thanks for commenting.
Sandy says
We have made this recipe twice now it two weeks. It is so delicious! The second time we used red cabbage for more antioxidants.
Nisha Melvani, RDN says
Red cabbage is a good choice!!! Thank you so much for leaving a comment. Means a lot!
Shoshanna says
Such a delicious & beautiful salad! My 12 year olds loved it and both wanted seconds! Thankful for such an easy recipe (ps Happy Birthday Nisha!)!
Nisha Melvani, RDN says
Awww so happy to hear you bth are enjoying it. thank you for the birthday wishes.
Jinny says
Wow!!! So impressed by the flavors, texture, colors and nutrient density packed into this delicious and easy recipe. So happy to discover you and your healthy creations. Thank you, Nisha!
Nisha Melvani, RDN says
So happy you enjoyed this salad. Thank you!
Buffie says
I made this and it is delicious! I substituted the possessions for pumpkin seeds, and the dates syrup for ag nectar. Thanks for sharing the recipe.
Nisha Melvani, RDN says
So happy to hear you enjoyed it. Thank you.
heather says
I just made this with to have with your Roasted Edamame recipe - the combo is so good! I will be having this on regular rotation - thank you!!!
Nisha Melvani, RDN says
So happy to hear you enjoyed this pairing! Thank you.
Victoria says
Delicious salad! Great switch up from my regular leafy green salads and a great way for me to chip away at my giant cabbage head that has been sitting in my fridge. Highly recommend as is and will make again!
Nisha Melvani, RDN says
So glad you enjoyed it! Always looking to use up cabbage:)
Colleen Tellier says
Loved this salad! I used red cabbage, agave syrup and peas instead of green onions. I loved the colors and just because you don't have all of the ingredients I just substitute.
Nisha Melvani, RDN says
Love your substitutions! Thank you for sharing!
Sharon empson says
I plan on making this salad in the morning. I've made chicken pea soup....yum yum yum! Your recipes never disappoint.
I do have a question. Last winter I put on a bit of weight, I'm working to get it off and am enjoying your high protein meals. I have been limiting grains, if I eat them they would be the ancient grains. I would like to eat a serving now and then but do you think it will hinder weight loss? I'm moderately active- was walking 4 miles a day and riding my bike but my hubby is experiencing health challenges right now so I can't get put as much, but get about 3 miles of walking a day, use my rower, and ride my bike. Just wondered what you think about me adding small amounts of grain to kick up my protein intake. I intermittent fast from 6 pm at night to 1 pm afternoon, so I have 2 meals a day.
Thank you for yiyr great cook book and recipes you sent me.
Love, sharon empson
Tennessee
Nisha Melvani, RDN says
Hi! Including whole grains is a great choice. Studies show that adding viscous fiber to protein slows amino acid absorption, helping you feel fuller for longer. Opt for grains high in viscous fiber and pair them with protein!
LynD says
This is sooo good! I'm glad I doubled the recipe, as I ate 1/2 of it over chickpeas for dinner. Thank you!
Nisha Melvani, RDN says
So glad you enjoyed it. I double it too! Thank you.
Lisa says
Would be great with fish tacos !
Nisha Melvani, RDN says
Great with so many things:)
julie says
Hello. what brand of date syrup do you like best?
Nisha Melvani, RDN says
Just Date
Victoria says
Oh wow! Such a simple sauce and it’s sooo good! Thank you for sharing 🤗❤️
Nisha Melvani, RDN says
So happy you enjoyed it. Thank you for letting me know.
Jamie Sanderson says
I look forward to making this Carrot Cabbage Receipe this weekend.
Nisha Melvani, RDN says
Yayyy! Enjoy it!