Zesty Carrot-Apple Crunch Salad with Cider Vinaigrette
This vibrant Zesty Carrot-Apple Crunch Salad combines the natural sweetness of red apples with the earthy crunch of grated carrots, enlivened by a tangy apple cider vinaigrette. Inspired by the October 2010 Vegetarian Times recipe by Matthew G. Kadey, RD, this delightful salad is perfect as a refreshing starter or a light meal. With added pepitas for texture and protein, the salad strikes a balance between sour and sweet, making it a versatile dish that can be enjoyed any time of the year. Customize it with your choice of nuts or greens for extra flavor and nutrition.
4-6
Servings
40
Calories
11
Ingredients
Ingredients
apple cider vinegar
1 1/2 tablespoons
garlic
1 small clove (minced (about 1/2 tsp.))
grated carrots
2 cups (about 3 small carrots)
red apple
1/2 cup (diced (add more if desired))
green onion
1/4 cup (sliced)
fresh parsley
1/4 cup (chopped)
dried cranberries
1/4 cup (chopped)
agave nectar
1 teaspoon (can substitute with honey)
olive oil
1 tablespoon (preferably full-bodied)
baby spinach leaves
2 cups (for serving (optional))
pepitas
1/4 cup (optional for topping)
Instructions
1
In a small bowl, combine the apple cider vinegar and minced garlic. Allow this mixture to stand for 15 minutes to enhance the flavors.
2
While waiting, prepare the salad base by grating the carrots and dicing the apple. In a large mixing bowl, combine the grated carrots, diced apple, sliced green onions, chopped parsley, and dried cranberries, and toss them together well.
3
After 15 minutes, whisk the agave nectar and olive oil into the vinegar and garlic mixture until well combined.
4
Pour the vinaigrette over the carrot mixture and toss gently to evenly coat all ingredients. Season with salt and pepper to taste if desired.
5
Cover the salad and refrigerate for at least 2 hours, or preferably overnight, to allow the flavors to meld.
6
Serve the salad chilled, either in a bowl on its own or on a bed of baby spinach leaves. Top with pepitas or your favorite nuts for added crunch and nutrition.
Nutrition Information
2g
Fat
6g
Carbs
1g
Protein
1g
Fiber
2g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Zesty Carrot-Apple Crunch Salad?
It is a vibrant salad combining red apples, grated carrots, and a tangy apple cider vinaigrette, often served over baby spinach with pepitas.
Is this salad recipe vegetarian?
Yes, this recipe is 100% vegetarian and is also tagged as gluten-free.
How many calories are in a serving of this salad?
Each serving contains approximately 40 calories.
Can I substitute agave nectar with another sweetener?
Yes, you can substitute agave nectar with an equal amount of honey.
How long should I let the garlic and vinegar mixture sit?
The instructions recommend letting the minced garlic and apple cider vinegar stand for 15 minutes to enhance the flavors.
How many servings does this recipe make?
This recipe yields between 4 to 6 servings.
What type of apples should I use for this salad?
The recipe specifically calls for red apples to provide a natural sweetness.
Are there nuts in this salad?
The recipe uses pepitas (pumpkin seeds) for crunch, but you can customize it with your favorite nuts if desired.
Should the salad be served immediately?
For the best flavor, the salad should be refrigerated for at least 2 hours or preferably overnight to allow the flavors to meld.
Can I add more protein to this dish?
Yes, adding pepitas or nuts provides texture and protein, making it a more substantial meal.
What greens are recommended for serving?
Serving the salad on a bed of baby spinach leaves is suggested for added nutrition and flavor.
How many carrots do I need to prepare?
You will need approximately 3 small carrots to produce the required 2 cups of grated carrots.
Is this salad gluten-free?
Yes, this recipe is naturally gluten-free.
What kind of oil is best for the vinaigrette?
The recipe recommends using a full-bodied olive oil for the best results.
Can I use dried parsley instead of fresh?
While 1/4 cup of fresh parsley is called for, you could use dried parsley, though the flavor and texture will be slightly different.
How much fat is in one serving?
There are approximately 2 grams of fat per serving.
Is the garlic flavor very strong?
The recipe uses one small clove of garlic, which is mellowed by sitting in the apple cider vinegar for 15 minutes.
Can I use a different type of vinegar?
While apple cider vinegar is essential for the 'cider vinaigrette' profile, you could try white wine vinegar as a substitute.
What is the source of this recipe?
This recipe was inspired by a Vegetarian Times recipe by Matthew G. Kadey, RD, from October 2010.
How much fiber is in the salad?
There is 1 gram of fiber per serving.
Are dried cranberries necessary?
They provide a tart sweetness, but you can omit them or replace them with raisins or dried cherries.
Can I use green apples instead of red?
Yes, though green apples will make the salad more tart and less sweet compared to red apples.
Is there any added salt in the recipe?
The recipe suggests seasoning with salt and pepper to taste after tossing with the vinaigrette.
Does the salad contain cholesterol?
The nutritional information indicates that there is no cholesterol in this recipe.
What makes the salad 'crunchy'?
The crunch comes from the grated carrots, diced apples, and the optional addition of pepitas or nuts.
Can I prepare the vegetables in a food processor?
Yes, using a food processor with a grating attachment is a great way to quickly prepare the carrots.
Is this salad suitable for a vegan diet?
Yes, it is vegan-friendly as long as you use agave nectar instead of honey.
How much sugar is in each serving?
There are 2 grams of sugar per serving, derived from the fruit, carrots, and agave.
Can I add other vegetables to this salad?
Yes, you can customize it with extra greens or even thinly sliced bell peppers for more flavor and nutrition.
How should I store the salad leftovers?
Leftovers should be kept covered in the refrigerator and are best enjoyed within a few days.