Tunisian Mashed Carrot Salad

Bright, bold, and bursting with flavor, Tunisian Mashed Carrot Salad is a North African classic that transforms humble carrots into a vibrant and aromatic side dish. Perfectly cooked carrots are mashed to a luscious yet slightly textured consistency, then infused with warm spices like cumin and caraway, a hint of heat from harissa paste, and the brightness of fresh lemon juice. Sautéed garlic and rich olive oil add depth, while an optional sprinkle of fresh parsley provides a pop of color and freshness. Ready in just 35 minutes, this easy-to-make dish is as versatile as it is delicious—serve it warm or at room temperature alongside crusty bread, grilled meats, or roasted fish. It’s an irresistible combination of health, flavor, and tradition that’s guaranteed to elevate your table.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 g carrots
• 2 garlic cloves
• 2 tbsp olive oil
• 1 tsp harissa paste
• 1 tsp ground cumin
• 0.5 tsp ground caraway seeds
• 1 tbsp fresh lemon juice
• 1 tbsp fresh parsley (optional, for garnish)
• 0.5 tsp salt
• 0.25 tsp black pepper

Directions

Step 1

Peel and chop the carrots into medium-sized chunks for even cooking.

Step 2

Place the chopped carrots in a large pot of salted water and bring to a boil over medium-high heat. Cook for about 20 minutes, or until the carrots are tender and can be easily pierced with a fork.

Step 3

While the carrots are cooking, peel and finely mince the garlic cloves.

Step 4

Drain the cooked carrots and transfer them to a large mixing bowl. Allow them to cool for a few minutes.

Step 5

Mash the carrots with a potato masher or fork until smooth but slightly chunky for texture.

Step 6

In a small skillet, heat 1 tablespoon of olive oil over low heat. Add the minced garlic and sauté for 1-2 minutes, just until fragrant but not browned.

Step 7

Add the sautéed garlic, harissa paste, ground cumin, ground caraway seeds, remaining olive oil, lemon juice, salt, and black pepper to the mashed carrots. Mix everything together until well combined.

Step 8

Taste and adjust seasoning as needed, adding more salt, pepper, or harissa for spiciness.

Step 9

Transfer the salad to a serving dish and let it cool to room temperature or serve slightly warm.

Step 10

Garnish with freshly chopped parsley if desired, and serve with crusty bread or as an accompaniment to grilled meats or fish.

Nutrition Facts

Serving size	561.4 grams (561.4g)

Amount per serving	% Daily Value*
Calories	493

Total Fat 30.60g	39%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 3.20g
Cholesterol 0mg	0%
Sodium 1594mg	69%
Total Carbohydrate 53.50g	19%
Dietary Fiber 15.20g	54%
Total Sugars 24.50g
Protein 6.10g	12%

Vitamin D 0IU	0%
Calcium 212mg	16%
Iron 4mg	21%
Potassium 1721mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.6%

Protein: 4.7%

Carbs: 41.7%