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

Nutritional score: 90 out of 100
  • 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

NameAmount% 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 %
Source: USDA

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Comments and Reviews

Top voted

238 votes
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I made this for lunch today. Added squeezed a little lemon juice and garlic powder for extra flavour. It was AMAZING!!!!!

206 votes
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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:)

Posted from The Rawtarian App

204 votes
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My pleasure Ilene :) Glad it worked as a nice breaky option for you!

All

4 votes
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gigi's Review

Raw salad for lunch
5
5 out of 5

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

4 votes
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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

6 votes
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Olivia's Review

Raw salad for lunch
5
5 out of 5

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? :)

8 votes
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That's what I like to hear, Olivia! Experimenting and success! :)

16 votes
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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

14 votes
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Mmm, sounds delicious, Archana! :)

60 votes
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What is a good substitute for the avacados?

Posted from The Rawtarian's Raw Meal Plans App

55 votes
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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 :)

51 votes
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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!!!

65 votes
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Avocados have legs? lol Glad you enjoyed, Annie!

63 votes
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thanks for sharing! i will do this and bring for lunch next week hehe ..

65 votes
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Enjoy! :)

75 votes
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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

69 votes
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Nice tweaks, ClaireB!! #yum

79 votes
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Nice easy recipe, & tastes soooo good. Love your web site of all your recipes.

Posted from The Rawtarian's Raw Recipes App

62 votes
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It is one of the easiest, and fast too! xox

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Frieda's Review

Raw salad for lunch
4
4 out of 5

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.

83 votes
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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 :)

107 votes
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Scarlet's Review

Raw salad for lunch
5
5 out of 5

I just had this for lunch! I added some chopped red pepper and some lemon juice and it was delicious!

85 votes
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I know, easy right?? Hey, your additions sound like they would go really well. Glad to have you here Scarlet!

98 votes
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Rose's Review

Raw salad for lunch
5
5 out of 5

I knew as soon as I read your recipe of this salad I'd have to make it right away. I'm an avocado lover! I love the simplicity of ingredients :) thank you!

58 votes
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My pleasure Rose! I too am an avocado lover. This isn't the fanciest of recipes, but it's really real and useful as a boring but practical basic.

65 votes
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Sara's Review

Raw salad for lunch
5
5 out of 5

Yum! Made this for lunch at work yesterday and added some chick peas I had on hand. Sooo good! Making it again today. I felt like such a wierdo vegan bringing my own vegetable peeler to work and going at a giant carrot in our lunch room. But it was worth it! :)

75 votes
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Hi Sara,

Lol - you might feel like a weirdo, but you just wait. People might start following suit!

:)

76 votes
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Hola Laura:
I just tried this recipe. It is very simple and as you said surprisingly tasty! Thank you for sharing your recipes.

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