Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Fresh CarrotsSummer is the best time of year to find fresh, crisp, delicious carrots at your local farmers’ market. While they are available year round, there is nothing like the taste of picked-today veggies; not to mention these wonderful foods are at their peak nutritionally during the summer months.

Some people think carrots are not very exciting.  They often see them as low-calorie snack foods to endure or merely some “color on a plate” rather than the incredibly versatile food they truly are. Carrots are indeed a great snack food (and they are certainly a low calorie option) but they are also excellent when made into soup, included in a stew, roasted with some herbs as a side dish, added to muffins and, my personal favorite, as the lead actor in my Carrots, Cumin & Coriander raw summer salad that is so full of flavor you’ll want seconds.

For my salad recipe, I happened to use the more common orange carrots; but you can certainly use a variety of colors: red, purple, yellow, white and orange to make your salad a beautiful rainbow of color on  your plate.  Make sure you select the freshest, brightest carrots available – the ones with the tops still on are a good bet!

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 4 - 6 Servings

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

The dressing can be made ahead of time and refrigerated (covered) for up to 24 hours. This will allow the flavors to blend together and will save time when ready to serve. Make sure the avocado is not too soft - you want it to be a little firm so it will hold up. While the cayenne or chili pepper is optional, it does add a lovely little kick to this salad.


  • 1 lb fresh carrots
  • 4 stalks fresh crisp celery
  • 1 medium avocado
    For Dressing
  • 1/4 cup organic EVOO
  • 1 Tsp cumin
  • 1/2 Tsp coriander
  • 1/2 Tsp garlic powder
  • 2 Tbsp freshly squeezed lemon juice
  • pinch of salt
  • 1/4 Tsp chili powder or pinch of cayenne (optional)


  1. Wash and trim carrots. There is no need to peel. Shred in food processor and remove to large bowl.
  2. Finely chop celery and add to bowl.
  3. Chop avocado into small pieces and add to carrots and celery IF serving immediately. Otherwise, prepare avocado just before serving and toss into salad at last minute to avoid any browning.
  4. Whisk all dressing ingredients in a small bowl.
  5. Add dressing to veggies and toss.

Why Carrots Make a Healthy Food Choice

Carrots are an excellent source of Vitamin A – especially important for eye health as well as having overall antioxidant and anti-inflammatory qualities. In fact, 1 cup of carrots provides 113% of your daily recommended intake of Vitamin A.

Carrots are also a very good source of biotin (an important B Complex vitamin that helps convert food into energy), Vitamin K for cell health (particularly brain cell health), molybdenum to help our bodies detoxify, 14% of our daily requirement of fiber to keep our digestive tract in good shape, 11% of our daily potassium requirement, and 10% of our Vitamin C requirement.  Carrots are also a high water-content food so they make a great addition to your hydration needs. NOTE:  Drinking water throughout the day is the best way to stay hydrated – foods like carrots, celery and watermelon are awesome supplements.

BONUS:  Carrots are a low calorie, nutritionally awesome, very affordable food. They are easy to prepare and very portable.  Take them on a picnic, add them to your lunch, enjoy them after fitness class or school…. they are a healthy whole food to enjoy every day.

Jazzed Up Tabouleh – Plant Based Deliciousness

We love finding new ways to enjoy old favorites, like this jazzed up version of Tabouleh. A tasty summertime favorite, full of fresh, delicious herbs and veggies; our version of Tabouleh uses cauliflower instead of the traditional bulgur wheat and kicks things up a bit with the addition of coriander and sea salt seasonings. These add great flavor to an already delish dish. Of course, the great thing about these types of recipes is you can make them your own by incorporating seasonings that appeal to your palate.

We believe a refreshing summer salad is made even more enjoyable with a glass of crisp, cool organic white wine or some sparkling water. We are writing a post next week on the availability of vegan organic wines so stay tuned for that! For now, to be sure you are choosing vegan friendly wine, check out or do a little online research of vineyards that use only plant-based fining in their wine production.

Here is a little vignette we put together about the making of our Tabouleh. The recipe follows

Jazzed Up Tabouleh

Jazzed Up Tabouleh

Using the freshest ingredients available will ensure this lovely dish is at its best. Don't limit yourself to the more common white cauliflower; have some fun and substitute beautiful purple or orange cauliflower. I especially love the texture and color of Romanesco cauliflower. Whichever cauliflower you choose, the crunch and flavor simply elevates Tabouleh to a new level. Coriander is the unexpected ingredient here and adds a lovely, unique flavor. I use the sea salt with sea veg because it adds additional nutrition; but regular sea salt will also do the trick.The BONUS feature of this salad is it is very low in calories and high in nutrition. Enjoy!


  • 1/2 large head of cauliflower florets (remove tough core)
  • 2 cups tomatoes - we used red, yellow & white cherry & grape tomatoes sliced in quarters and halves
  • 2 large bunches of fresh flat-leaf parsley chopped
  • 4 green onions - white part for salad green part for garnish
  • 1 large English cucumber - diced (no need to peel)
  • 3 tbsp fresh mint - chopped
  • 1/3 cup organic olive oil - extra virgin
  • 3 Tbsp fresh squeezed lemon juice (add more to taste if desired)
  • 1/2 tsp Maine Coast Sea Seasoning (sea salt & sea vegetables)
  • 1/2 tsp coriander
  • 1/4 tsp pepper


  1. Chop parsley, mint, cucumber, and green onions.
  2. Slice tomatoes
  3. Pulse cauliflower florets in food processor (S blade) until desired consistency. Do not over process.
  4. Transfer above ingredients to large bowl.
  5. Add olive oil & lemon juice. Toss gently.
  6. Mix salt, coriander, and pepper together, Add to bowl. Toss gently.
  7. Refrigerate for several hours to blend flavors.
  8. Sprinkle with green onion garnish.
  9. Serve.

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