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

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172 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!

150 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!

143 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!

84 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.

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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! :)

101 votes
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Hi Sara,

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

:)

102 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.

84 votes
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My pleasure, Aracelli!  It's a handy fall-back to recipe when in a rush :)

387 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

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

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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!!!!!

Top Voted
181 votes
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Hi Eri, nice additions! Glad you enjoyed this simple salad.

45 votes
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Just browsing salads! I'm new to raw foods and I hope I can find receipes that are good for newbies

Posted from The Rawtarian App

46 votes
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Hi Barbara, this is a great one to start with! 3 ingredients and 5 minute prep - as easy as it gets! :)

49 votes
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I tried this today but added raw sweet onions and raw zucchini. I was at the store and had forgotten the recipe and couldn't remember. Anyways it's so good. I didn't think I'd like avacado and you're right. It seems like there's dressing on the salad. Thanks.

42 votes
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Glad it's been a good option for you Denise :)

38 votes
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I can't wait to try this tomorrow, I'm not crazy about avacado...yet...but this sounds perfect for my husband.

41 votes
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Hi Barb! This is definitely an avocado-ey recipe, so you may want to skip it if you're not digging avocados, but glad you'll have something for your DH!

40 votes
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Hi,i made it tonight and it was delicious!

44 votes
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I am so glad you enjoyed it Jurgita :)

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My family is far from vegan and very picky! I made this tonight as a side dish. My stepdad who doesn't like avocado actually enjoyed this! Everyone thought it need some onion but I'm just glad it was well liked. Thanks for the recipe!

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My DH doesn't like avocados either. Strange! What's not to love??

41 votes
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I've used this recipe several times - quite tasty for such a simple recipe.

Posted from The Rawtarian App

43 votes
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Rae, this recipe does do the trick, especially when you're on the go! Hope you are enjoying the app

42 votes
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Most delicious! Thank you for a quick and very yummy salad. I just purchased a Vitamix today, love it! I bought it Bed Bath & Beyond, used a 20% off coupon and saved big bucks!

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