Recipe Directions
- 1. Chop your carrots and tomato into small, bite-sized pieces. Place in a large bowl.
- 2. Cut the avocado in half. Carefully remove avocado pit. Scoop avocado meat out with a spoon. Chop avocado meat into small chunks. Add avocado to bowl.
- 3. Softly stir up all ingredients using a spoon. The avocado (and tomato seeds/juice) will coat everything and create their own dressing.
- 4. Sprinkle with salt and pepper and eat immediately.
The Rawtarian's Thoughts
By The Rawtarian This incredibly simple recipe is a perfect option for your on-the-go lifestyle. With only 3 ingredients, the avocado acts as its own dressing and this can be whipped up in a flash, even at work! This recipe does not keep well, so it should be made a few minutes before eating.
If have have access to a lunchroom at work, simply bring these easy-to-pack ingredients with you, and make this recipe there. Just chop, stir and enjoy. It’s so simple, and it will make you feel amazing.
Lunch Grocery List:
2 large carrots
1 medium tomato
1 avocado (nicely soft but not over-ripe)
...and 2 oranges for dessert!
Since I am renowned for my simple, satisfying recipes I feel negligent for not having shared this with you earlier. But better late than never, right? This is my go-to meal to take with me to work for lunch when I am in a rush. I know it sounds like it's very boring and not really a "recipe," but this meal is a big part of my life so I feel like it's my duty to share it with you!
Warning: Do not make this raw salad in advance! It'll get all smooshy and yucky if you do that. Instead, just grab a large carrot, a nice tomato and a fresh, perfectly ripe avocado and take them with you to work. Then, in your lunchroom or work kitchen just grab a knife and prepare while you're there. It's super fast to make and surprisingly tasty! Seriously.
Obviously, this is a perfectly fine meal to eat at home too, but I never really eat it at home because when I'm at home I'll make something a bit more exciting, like one of these recipes. :)
I know this sounds boring but trust me. It's a very nice flavor combo -- as long as your avocado is perfect and not overripe or under-ripe.
And there you have it, my secret raw lunch idea that I actually eat all the time, like, at least twice a week! (PS: I usually eat two oranges for dessert after lunch.)
Recipe Photos
Nutrition Facts
- This recipe is very low in Calories, Carbohydrates, and Sodium.
- This recipe is low in Fat.
- This recipe is a good source of Dietary Fiber, Vitamin C, and Vitamin B6.
- This recipe is a noteworthy source of Protein, and Riboflavin.
Amounts per 290 g (10 oz) suggested serving
| Name | Amount | % Daily |
|---|---|---|
| Calories | 190 | 8 % |
| Protein | 4 g | 8 % |
| Fat | 12 g | 15 % |
| Carbohydrates | 21 g | 6 % |
| Dietary Fiber | 10 g | 31 % |
| Calcium | 47 mg | 5 % |
| Iron | 0.85 mg | 7 % |
| Sodium | 102 mg | 4 % |
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Comments and Reviews
Top voted
Eri
Mar 19, 2013
I made this for lunch today. Added squeezed a little lemon juice and garlic powder for extra flavour. It was AMAZING!!!!!
The Rawtarian
Mar 30, 2013
My pleasure Ilene :) Glad it worked as a nice breaky option for you!
Ilene
Mar 25, 2013
I had the simple salad this morning for my breakfast instead if lunch it was yummy!! Live this app. Thank you for helping me get started with raw food:)
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saraf3341
Nov 09, 2020
Added in a hint of lemon and chia seeds. So good! ??????
Posted from The Rawtarian's Raw Meal Plans App
justine1312
Dec 01, 2019
Hi!
I'll make this for lunch today, I'm so excited to taste this simple salad!
How many kcal did you count for the avocado? I never know how many calories 100g avocado have. I found data from 160 to 222 kcal per 100g. But I suppose, it also depends a bit on the type of avocado that you use, as some are more watery than others?!
Would you suggest eating avocado while trying to lose weight? And how much of avocado?
Greetings
Justine
VegWiseMD
Jul 12, 2019
VegWiseMD's Review
Raw salad for lunch
So tasty and easy! One of my fave “I’m starving! Gotta eat NOW!” go-to recipes. I like to sprinkle with sesame seeds and fresh herbs if I have them.
jasmined6334
Oct 14, 2018
jasmined6334's Review
Raw salad for lunch
This is so nice. I whipped it up quickly to eat before dinner and I was extremely satisfied. Beautiful flavours with a touch of sea salt.
Posted from The Rawtarian's Raw Recipes App
The Rawtarian
Oct 15, 2018
And so simple!
jasmined6334
Oct 15, 2018
True. That was the best part.
Posted from The Rawtarian's Raw Recipes App
The Rawtarian
Oct 16, 2018
:)
gigi
Jun 23, 2016
gigi's Review
Raw salad for lunch
This is one of my favorite recipes here. I use cherry tomatoes and add lemon and sea salt. But I have to be honest, it's upsetting to not hear back from you about the daily fat intake. I sent two Emails and only got one Email back saying to watch the amount of nuts eaten per day. This made no sense so I wrote back for clarification but didn't hear back -twice. For example, on your "What I Eat In A Day" page, the fat grams for the choices I picked add up to 126 (raw breakfast bowl, salmon salad pate, celery soup, crackers, brownie, mac and cheese, sesame bar). I wanted to know how someone could continue eating that much fat (with the same exercise plan) and not gain significant amounts of weight. There's no bad fats but it's a high fat diet. IMO, your site would benefit from a fair discussion of this. Thank you
The Rawtarian
Jun 24, 2016
Hi Gigi,
I'm so glad that you are enjoying this recipe. :)
Thanks for your note re: fat intake. I receive a *lot* of emails and I don't always have time to respond to all of them, especially if they are long emails.
I happily provide additional email support to members of The Rawtarian's Kitchen. It's one of the benefits :) Are you a member? www.therawtarian.com/getTRK
Olivia
Jun 05, 2015
Olivia's Review
Raw salad for lunch
Hello again! Just realised that I can also rate at the same time as I submit my comments so here's another one of your recipe that I've tried and turned out to be a success! Using your avocado/tomato mix-and-obtain-a-dressing technique, I've played around with lots of vegetables including spinach, red peppers, celery sticks, and so on which I love and they've all turned out great! P.s. do you also find that vine tomatoes are sooo much nicely flavoured than most others? :)
The Rawtarian
Jun 08, 2015
That's what I like to hear, Olivia! Experimenting and success! :)
Archana
Oct 26, 2014
i squeezed some lemon and added some nuts raisins and figs pieces. It is so good.
Posted from The Rawtarian's Raw Meal Plans App
The Rawtarian
Oct 26, 2014
Mmm, sounds delicious, Archana! :)
Lori
Jul 10, 2014
What is a good substitute for the avacados?
Posted from The Rawtarian's Raw Meal Plans App
The Rawtarian
Jul 28, 2014
Hi Lori,
Well, there aren't many ingredients in this recipe so it will be a bit wonky without them... since the avocado acts like the dressing... So I would say some salad dressing would be a good sub :)
annie
Jul 08, 2014
Yummy.....so simple yet so delicious....my avocado was on it's last leg, but it did the trick....why is this so tasty, I'm shocked!!!
The Rawtarian
Jul 08, 2014
Avocados have legs? lol Glad you enjoyed, Annie!
bud
Jun 06, 2014
thanks for sharing! i will do this and bring for lunch next week hehe ..
The Rawtarian
Jun 07, 2014
Enjoy! :)
Claireb
May 25, 2014
Loved it! I used a mandolin to slice the carrot. I also added Spanish red pepper and red onion to the recipe and a teaspoon of lemon juice. I served it on a bed of romain salad. It was delish!
Posted from The Rawtarian's Raw Recipes App
The Rawtarian
May 26, 2014
Nice tweaks, ClaireB!! #yum
Brenda
Nov 11, 2013
Nice easy recipe, & tastes soooo good. Love your web site of all your recipes.
Posted from The Rawtarian's Raw Recipes App
The Rawtarian
Nov 13, 2013
It is one of the easiest, and fast too! xox
Frieda
Oct 14, 2013
Frieda's Review
Raw salad for lunch
Great lunch, and itbtakes a very sort time to make it. Very important to me bevause I start work early and I love a good night sleep too.
The Rawtarian
Oct 14, 2013
Yes! Not the most exciting, but definitely a practical one!
I too am a big proponent of sleep. If I don't get enough my whole day is off :)
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