Recipe description
June 22, 2026
Carrot salad with raisins and sunflower seeds
A fiber-rich carrot salad to support gentle digestion.
High Fiber
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from carrots, raisins, and seeds.
- Diverse plant components provide polyphenols and healthy fats.
- Simple, quick, and gut-friendly for daily meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Carrot
3
piece
Raisin
4
tablespoon
Seed, sunflower
2
tablespoon
Oil, olive
2
tablespoon
Lemon juice
3
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Grate the carrots and place them in a large bowl.
2
Add the raisins and sunflower seeds to the bowl with the grated carrots.
3
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4
Pour the dressing over the carrot mixture and toss well to combine.
5
Let the salad sit for 10 minutes to allow flavors to meld before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
6 g
Protein
40 g
Carbohydrates
6 g
Fiber
20 g
Sugar
12 g
Fat
2 g
Saturated fat
0.3 g
Salt
FAQ
What are the main ingredients in this carrot salad?
The core ingredients are carrots, raisins, and sunflower seeds. A simple dressing (e.g., olive oil and lemon juice) and optional herbs or spices are commonly used.
How should I prepare it?
Shred or grate the carrots, mix in raisins and sunflower seeds, toss with the dressing, and season to taste. Chill if you like.
Is this salad good for a fiber-rich or gut-friendly diet?
Yes. Carrots and raisins provide fiber; seeds add polyphenols and healthy fats. The mix supports fiber diversity that can benefit gut bacteria.
How long does it keep in the fridge?
Typically 2–3 days. For best texture, store the dressing separately or add dressing just before serving.
Is it vegan and gluten-free?
Yes, when using a plant-based dressing. It’s naturally vegan and gluten-free if no gluten-containing ingredients are added.
Are there common allergens to watch for?
Sunflower seeds can be an allergen for some people. Check raisin and seed ingredients, and substitute or omit seeds if needed.
How many servings does a batch yield?
Depends on quantity; a typical batch serves about 4 portions.
Can I customize with other fruits or vegetables?
Yes—add chopped apples, other dried fruits, or herbs; adjust sweetness if you use sweeter fruits.
What dressing would you recommend?
A simple vinaigrette: olive oil, lemon juice or vinegar, salt and pepper; add honey or maple for a touch of sweetness if desired.
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