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

Print This Recipe (PDF)

Feature available to TRK Members.. Join today to unlock instantly.

My Recipe Notes

You do not have any notes. Add some here. Notes are private and are only visible to you.

Add New Note

Comments and Reviews

Top voted

360 votes
+
Vote up!
-
Vote down!

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

358 votes
+
Vote up!
-
Vote down!

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

353 votes
+
Vote up!
-
Vote down!

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

All

99 votes
+
Vote up!
-
Vote down!

Added in a hint of lemon and chia seeds. So good! ??????

Posted from The Rawtarian's Raw Meal Plans App

88 votes
+
Vote up!
-
Vote down!

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

101 votes
+
Vote up!
-
Vote down!

VegWiseMD's Review

Raw salad for lunch
5
5 out of 5

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.

132 votes
+
Vote up!
-
Vote down!

jasmined6334's Review

Raw salad for lunch
5
5 out of 5

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

150 votes
+
Vote up!
-
Vote down!

And so simple!

143 votes
+
Vote up!
-
Vote down!

True. That was the best part.

Posted from The Rawtarian's Raw Recipes App

133 votes
+
Vote up!
-
Vote down!

:)

128 votes
+
Vote up!
-
Vote down!

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

123 votes
+
Vote up!
-
Vote down!

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

148 votes
+
Vote up!
-
Vote down!

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? :)

135 votes
+
Vote up!
-
Vote down!

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

138 votes
+
Vote up!
-
Vote down!

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

159 votes
+
Vote up!
-
Vote down!

Mmm, sounds delicious, Archana! :)

186 votes
+
Vote up!
-
Vote down!

What is a good substitute for the avacados?

Posted from The Rawtarian's Raw Meal Plans App

205 votes
+
Vote up!
-
Vote down!

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 :)

167 votes
+
Vote up!
-
Vote down!

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!!!

269 votes
+
Vote up!
-
Vote down!

Avocados have legs? lol Glad you enjoyed, Annie!

173 votes
+
Vote up!
-
Vote down!

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

170 votes
+
Vote up!
-
Vote down!

Enjoy! :)

208 votes
+
Vote up!
-
Vote down!

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

192 votes
+
Vote up!
-
Vote down!

Nice tweaks, ClaireB!! #yum

211 votes
+
Vote up!
-
Vote down!

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

Posted from The Rawtarian's Raw Recipes App

188 votes
+
Vote up!
-
Vote down!

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

189 votes
+
Vote up!
-
Vote down!

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.

190 votes
+
Vote up!
-
Vote down!

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 :)

Leave a Comment or Review