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

235 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!!!!!

204 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

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

All

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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

1 vote
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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

2 votes
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Not a member, no. I would probably be a member if the bulk of the main recipes here (not desserts) were low or moderate in fat grams. Maybe it's different for different people but I cannot eat your recipes and not gain weight; it's impossible. I'm speaking from experience because I've made several. But my fat intake now is probably 20mg a day at best and switching to your recipes would involve increasing that by an additional 60-100 mg daily. Why would I do that? Not to lose weight. I'm already vegan. I think your response for me to pay you $23.95 monthly in order to get a response to how this diet makes people lose weight when it's high in fat sounds wrong to me. IMO, that should be one of the things you make clear on your site. Asking for money for the answer to that question sounds like something I'd hear from a used car dealership. IMO, you have a beautiful site but I think it's lacking substance because it doesn't clearly explain this. Thanks

4 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? :)

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

14 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

11 votes
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Mmm, sounds delicious, Archana! :)

58 votes
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What is a good substitute for the avacados?

Posted from The Rawtarian's Raw Meal Plans App

52 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 :)

49 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!!!

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

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

63 votes
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Enjoy! :)

72 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

65 votes
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Nice tweaks, ClaireB!! #yum

76 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

60 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.

81 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 :)

105 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!

83 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!

96 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!

56 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.

62 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! :)

72 votes
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Hi Sara,

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

:)

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