Spicy and Flavorful Asian Carrot Salad

The Nutritional Power of Carrots

Carrots are a fantastic way to add both color and nutrients to your meals. They are rich in beta-carotene, which gives them their distinctive orange hue. Beta-carotene is a potent antioxidant and immune system booster. Additionally, carrots are high in fiber and packed with essential vitamins such as vitamin A, vitamin C, vitamin K, and vitamin B6. They also contain important minerals like iron and copper.

Interesting Carrot Facts

• Beta-Carotene Content: Carrots are one of the richest sources of beta-carotene, with 100 grams providing approximately 8285 µg of beta-carotene (source).
• Vitamin A: A single medium-sized carrot provides over 200% of the daily recommended intake of vitamin A (source).

Recipe: Spicy Asian Carrot and Green Bean Salad

This recipe combines the crunch of fresh green beans with the spice of chilies and the zest of a flavorful Asian dressing. For those who prefer a milder version, green bell peppers can be used as a substitute for the chilies.

Ingredients

• 1/4 cup lime juice
• 3 tablespoons canola oil
• 3 tablespoons soy sauce
• 2 tablespoons dark brown sugar, firmly packed
• 1 tablespoon sesame oil
• 1-2 tablespoons garlic, finely chopped
• 1-2 tablespoons grated orange peel
• 2 small green chilies, stemmed, seeded, and sliced into thin rounds (or substitute with green bell pepper for less heat)
• Salt and pepper to taste
• 1/2 pound fresh green beans, ends trimmed and cut into bite-sized pieces
• 1 9-ounce package linguine noodles
• 2 cups shredded carrots
• 1 cup green onions, thinly sliced

Instructions

1. Prepare the Dressing: In a medium bowl, combine lime juice, canola oil, soy sauce, dark brown sugar, sesame oil, garlic, orange peel, and chilies. Season with salt and pepper to taste. Let the mixture stand for about 30 minutes to allow the flavors to meld.

2. Cook the Green Beans: Bring a large pot of water to a boil. Add the green beans and boil for about 2 minutes. Drain and immediately rinse with cold water to stop the cooking process. Allow the beans to cool thoroughly, then drain again, pat dry, and set aside.

3. Cook the Linguine: In another large pot, bring water to a boil. Add the linguine noodles and cook until just tender, about 7-8 minutes. Drain the noodles and rinse under cold water, then drain again.

4. Combine Ingredients: In a large bowl, gently toss together the green beans, pasta, shredded carrots, green onions, and the prepared dressing. Adjust seasoning with additional salt and pepper if desired.

5. Chill and Serve: Cover the salad and refrigerate for up to 6 hours before serving to allow the flavors to develop.

Health Benefits and Serving Suggestions

This salad is not only delicious but also packed with nutrients. The combination of fresh vegetables and a tangy dressing makes it a perfect side dish for barbecues or as a complement to your favorite Chinese or Thai entrees.

Nutritional Information (per serving)

• Calories: 180
• Protein: 4g
• Carbohydrates: 25g
• Fiber: 4g
• Fat: 7g

Fun Fact

Did you know that the global carrot and turnip production was approximately 44 million metric tons in 2020? China is the largest producer, accounting for over 45% of the total production (source).

By incorporating this spicy Asian carrot salad into your diet, you not only enjoy a burst of flavors but also reap the numerous health benefits that come with consuming nutrient-rich vegetables.