Salads are one of the most important dishes that should be part of our daily meals, as they are rich in fiber, vitamins, and minerals essential for the body's health. Among these salads, boiled carrot salad stands out as a healthy and delicious dish that is an important part of any balanced diet. This salad is characterized by its high nutritional value, as it contains vitamins and minerals necessary for the body’s health, such as vitamin A, which is abundant in carrots, and many spices like cumin and coriander, which are rich in antioxidants. This salad not only provides a delightful taste but also contributes to maintaining the body's health by aiding in weight loss and improving digestion due to the fiber content. We will present a simple and quick recipe for preparing boiled carrot salad, along with some tips to enhance both its flavor and nutritional value.

Delicious Boiled Carrot Salad:

Ingredients:

• 3 carrots, cut into small pieces
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 tablespoons pure honey
• 2 tablespoons salt (or to taste)
• 2 tablespoons grated fresh ginger
• 2 tablespoons ground cumin
• 2 tablespoons chopped parsley

Method:

Boiling the Carrots:

1. Place the carrot pieces in a large pot and cover them with water.
2. Put the pot on medium heat and let the carrots boil until they become tender but not too soft, usually taking about 10-15 minutes.
3. Drain the carrots well using a strainer and let them cool slightly.

Preparing the Dressing:

1. In a small bowl, mix the olive oil with lemon juice, honey, salt, ginger, and cumin.
2. Stir the ingredients well until the dressing is well combined.

Serving the Salad:

1. In a large serving dish, place the boiled carrots and chopped parsley, and gently toss them until the parsley is evenly distributed.
2. Add the dressing to the carrots and parsley, and carefully stir the ingredients so that the dressing is absorbed into all the carrot pieces.

Serving: Serve the boiled carrot salad immediately. You can garnish it with some fresh parsley for extra color and flavor.

This salad can be served as a light meal or as a side dish with main courses.

Additional Tips:

• Add a Personal Touch: You can enhance the flavor by adding other ingredients such as pomegranate seeds or avocado slices, which will increase the nutritional value of the salad.
• Spice It Up: If you prefer a sharper flavor, try adding a little black pepper or crushed chili.
• Chill for Refreshment: For a refreshing taste, chill the salad in the fridge for half an hour before serving.

Carrot Benefits: Carrots are rich in beta-carotene, which the body converts into Vitamin A. This is beneficial for eye, skin, and hair health. They also contain fiber, which helps improve digestion.

Conclusion: The boiled carrot salad is not only easy to prepare but also a nutritious dish that can be enjoyed at any time. With its simple ingredients and easy method, you can serve a healthy and delicious dish to your family and friends. Try this recipe today and add a touch of health and flavor to your table.

Warning: This recipe is suitable for those looking for a healthy, fiber- and vitamin-rich meal, but it may not be suitable for individuals who are allergic to honey or any of the other ingredients, or for those with digestive issues that prevent them from eating raw or boiled carrots.

Nutritional Values and Calories:

Carrots (3 pieces, approximately 300 grams):

• Calories: 123 kcal
• Carbohydrates: 29 grams
• Fiber: 9 grams
• Sugar: 14 grams
• Protein: 3 grams
• Fat: 0.3 grams
• Vitamin A: 334% of daily requirement
• Vitamin K: 33% of daily requirement
• Potassium: 720 milligrams

Benefits:

• Vitamin A: Essential for skin and eye health and strengthens the immune system.
• Fiber: Helps with digestion, improves bowel function, and contributes to a feeling of fullness.
• Antioxidants: Protect cells from damage caused by free radicals.

Olive Oil (2 tablespoons, approximately 30 ml):

• Calories: 239 kcal
• Fat: 27 grams
• Saturated Fat: 4 grams
• Monounsaturated Fat: 20 grams
• Polyunsaturated Fat: 3 grams
• Carbohydrates: 0 grams
• Protein: 0 grams

Benefits:

• Heart and cardiovascular health, skin health, and improved absorption of vitamins.
• Unsaturated fatty acids: Beneficial for heart health and help reduce bad cholesterol.
• Vitamin E: Antioxidant that protects the skin from damage.
• Anti-inflammatory: Helps reduce inflammation in the body.

Lemon Juice (2 tablespoons, approximately 30 ml):

• Calories: 8 kcal
• Carbohydrates: 2.7 grams
• Sugar: 0.6 grams
• Vitamin C: 30% of daily requirement

Benefits:

• Vitamin C: Strengthens the immune system and enhances iron absorption.
• Antioxidants: Protects the body from diseases.
• Aids digestion: Helps digest fats.

Honey (2 tablespoons, approximately 42 grams):

• Calories: 128 kcal
• Carbohydrates: 34 grams
• Sugar: 34 grams
• Protein: 0.1 grams
• Fat: 0 grams

Benefits:

• Antioxidants: Protects the body from cellular damage.
• Antibacterial properties: Helps in wound healing.
• Natural energy: Provides the body with energy.

Salt (2 teaspoons, approximately 12 grams):

• Calories: 0 kcal
• Sodium: 4600 milligrams
• Carbohydrates: 0 grams
• Protein: 0 grams
• Fat: 0 grams

Ginger (2 teaspoons, approximately 4 grams):

• Calories: 7 kcal
• Carbohydrates: 1.5 grams
• Fiber: 0.2 grams
• Protein: 0.2 grams
• Fat: 0.1 grams

Benefits:

• Anti-inflammatory: Reduces joint and muscle pain.
• Antioxidants: Protects the body from diseases.
• Aids digestion: Improves digestion and reduces bloating.
• Supports the immune system.

Cumin (2 teaspoons, approximately 4 grams):

• Calories: 8 kcal
• Carbohydrates: 1.4 grams
• Fiber: 0.8 grams
• Protein: 0.4 grams
• Fat: 0.4 grams

Benefits:

• Antioxidants: Protects the body from diseases.
• Anti-inflammatory: Reduces inflammation.
• Aids digestion: Improves digestion and reduces bloating.

Parsley (2 tablespoons, approximately 8 grams):

• Calories: 2 kcal
• Carbohydrates: 0.4 grams
• Fiber: 0.2 grams
• Protein: 0.2 grams
• Fat: 0 grams
• Vitamin K: 38% of daily requirement
• Vitamin A: 12% of daily requirement

Benefits:

• Vitamin K: Important for bone health.
• Vitamin C: Strengthens the immune system.
• Antioxidants: Protects the body from cellular damage.

Total Nutritional Values and Calories:

• Calories: 515 kcal
• Carbohydrates: 68.5 grams
• Fiber: 10.2 grams
• Sugar: 48.6 grams
• Protein: 3.9 grams
• Fat: 27.8 grams
• Saturated Fat: 4 grams
• Monounsaturated Fat: 20 grams
• Polyunsaturated Fat: 3 grams
• Sodium: 4600 milligrams

These nutritional values are approximate and depend on the size of the ingredients and preparation method. They may vary slightly based on the type of carrots, honey, and olive oil used.