Magazine Recipes

20+ Raw Vegan Recipes For Every Meal

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By Diane Small

With the terrible weather most of us are experiencing right now, stews, soups and mounds of thick, buttery pureed potato is far more tempting than pressed celery and grated carrots, am I right?

But raw vegan recipes are a growing food trend, as both health conscious consumers and eco-fashionistas look for a back-to-basics approach to eating. The rules are super simple: you can’t consume anything that’s been cooked at more than 40C, as it’s at this point that food loses much of its nutritional value. But believe it or not, there’s a lot of potential for delicious meals in this seemingly boring diet – and best of all, eating raw foods, even for just a few days – can help clear up dull, tired skin, end bloating, and of course, help you drop some weight.

Genuinely Tasty

Eating raw goes far beyond bland salads, dried fruit and nuts. There are plenty of options, even in fast food joints. For example, Britain’s fast food giant  Pret A Manger has just launched some very tasty kale crisps–all raw dried, of course–and when Pret, a well loved and popular British brand,  is onto something, you know it’s gone mainstream.

Dehydrated kale crisps are a far healthier option that potato crisps, and are far lower in fat and calories , but these contain a whopping 86 per cent of your daily requirements of iron. This is because the kale is dehydrated for 16 hours rather than fried or baked, so all of the nutrients are locked in.

Freshly pressed juices and smoothies have also hit mainstream restaurants, with even the posh Costes brands in Paris offering fresh pressed tomato and carrot juices on their menus, whilst back in Britain,  Nakd bars are sold at sweet counters beside the chocolates. These are comprised of dates, fruit, nuts and apple juice, and are healthy sweet snack that offers some complex taste and texture combinations for those who crave a healthy but delicious treat.

Of course, the ultimate raw food comes from Japan in the form of sashimi. A favourite with top models for its low calorie content, nutritious density and of course, tastiness, having sashimi and other oily fish as part of their daily diet is one of the reasons the Japanese live longer than anyone on earth. Thank goodness there are loads of sushi bars in most major cities around the world!

5 Benefits of Eating Raw

Beyond tasting good, the benefits of raw food are many:

1. Nutrition isn’t ruined by the heating process, so you’re getting more vitamins, minerals and enzymes with every bite

2. Raw food means pure food–there are no preservatives or additives

3. Raw food means natural food–there are no thickeners, artificial sweeteners, colourants or other potentially harmful chemicals added

4. Raw food doesn’t include baked goods, breaded or fried foods–three of the most fattening types of food you could eat

5. Eating raw food promotes optimal good health and beauty. It brightens the hair, nails and skin, can reverse disease, skin problems, and even cancer cell growth, according to advocates of Gerson Therapy

What You’ll Need

I must admit, raw cooking doesn’t come without equipment. For most of the recipes below, you’re going to need a few tools: namely, a spiralizer to make ‘noodles’ from veggies, and a great food processor to whir up nuts for pie crusts and dates for sweetening desserts, for example.

Raw Vegan Recipes for Every Meal

1. Peanut Butter & Chia Pudding

Who doesn’t love peanut butter and jelly? But toast is a no-no on vegan diets. So why not make this simple chia seed pudding that has all the flavour, but far more goodness?

Get the recipe here.

 

2. Strawberry Kale Breakfast Bowl

It’s called a  breakfast bowl, but you can eat this at all hours. It’s delicious, filling, and has lots of interesting textures. With the kale and berries, it’s also chock full of super food level nutrition. Win-win!

Get the recipe here.

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3. Raw Vegan Ice Cream Breakfast Cake

Say what? Ice cream for breakfast? Well, when it’s packed with oats and fruit (and very little sugar indeed), why the heck not?

Get the recipe here.

4. Raw Vegan Banana Rolls

Quick, healthy and easy to make, these are the perfect little breakfast rolls for when you’re in a rush in the morning. Make a batch in advance, pop in the fridge, and you’re good to go for a week!

Get the recipe here.

Lunch

5. Rainbow Spring Rolls

This is an Asian classic that’s filling, full of flavour, and versatile – just stick in your favourite veggies and herbs! And that ginger peanut sauce just makes everything even more delicious.

Get the recipe here.

6. Raw Taco Wraps

How good do these look? The “taco meat” here is made from soaked walnuts, marinated mushrooms and cooked quinoa. It pretty much demonstrates how quick, easy and cheap (compared to cooking with meat) raw recipes are.

Get the recipe here.

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7. Raw Cream of Green Soup

Sweet coconut mixes with tangy cilantro and a symphony of vegetables to create this healthy, green treat. Perfect served cold, but if you want a vegan soup for winter, you can heat this a wee bit too.

Get the recipe here.

 

8. Kelp Noodle Soup with Spicy Peanut Sauce

Rich and filling, this bowl of noodles is bursting with flavour! Can’t find kelp noodles? Any gluten free ones will do–hit your local Asian grocery store to find noodles made from everything from edamame to sweet potatoes.

Get the recipe here.

kelp-noodles-with-spicy-peanut-sauce-800wm-1-800x420

Dinner

9. Basil and Lemon Zoodles

You don’t need conventional pasta to have a filling meal! Spiralizing courgettes into ‘zoodles’ makes just as tasty a dish, and this one is bursting with flavour and can be raw or gently cooked, too.

Get the recipe here.

Kale-and-Lemon-Pesto-Zoodles-paleo-perchancetocook-31

10. Raw Vegan Burger

The meaty texture and smoky flavour of this burger is thanks to fat, juicy mushrooms (and a bit of liquid smoke). Doll this up with whatever condiments tickle your fancy.

Get the recipe here.

11. Raw Noodles in Peanut Sauce

The ‘noodles; here may surprise you – they’re cucumber based! Topped with a sweet peanut sauce and smothered in coriander, chili and peanuts, this is a multi-textured dish that’s bursting with Asian flavours.

Get the recipe here.

12. Ultimate Buddha Bowl

In case you’re not familiar with Buddha Bowls, they’re basically huge bowls of goodness that involve grains, sauces, a protein source and loads of veggies. This one gets the protein from quinoa, which doubles as the grain. A true meal in a bowl!

Get the recipe here.

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13. Zucchini Chickpea Frittata

Think this dish contains a ton of eggs? Think again! There’s not even one, but the eggy texture is due to the clever use of garbonzo (chickpea) flour. A melody of spring onions, herbs and seeds give this dinner dish a further burst of flavour.

Get the recipe here.

14. Raw Vegan Lasagne

A huge favourite in the raw community, the ‘noodles’ here are finely sliced veggies, whilst the cheese is made with macadamia nuts, and it’s all smothered in a pesto and tomato sauce.

Get the recipe here.

15. Carrot Pasta With Ginger Sauce

They say that raw food isn’t warming, but the ginger and lime sauce here not only gives this dish a kick, but it adds a hint of warmth, too.

Get the recipe here.

16. Raw Vegan Pizza

Black olives. Caramelized onions. Pesto. Tomato sauce. These all sit atop a buckwheat crust and a nut based cheese to form the most delicious raw pizza you’ve ever had.

Get the recipe here.

17. Mango Curry with Chickpeas

Raw food may not be too hot, but the spices you use certainly can be! When you’re eating raw, your sauces can be super rich and creamy – because you’re saving calories by nixing the starchy carbs like pasta and rice. This one is based on nuts, avo AND coconut! Noms.

Get the recipe here.

Dessert

18. Mini Chocolate Cheesecakes

Eating raw doesn’t mean you need to deprive yourself of treats and desserts! These mini cheesecakes are arguably even better than the dairy versions.

Get the recipe here.

raw-dessert

19. Chocolate Pudding Bowls with Cherries

You’ll never guess what the healthy main ingredient is for this delish dessert! Let me just put it this way – it’s just as delicious as it looks, but far, far healthier than you’d imagine.

Click here to get the recipe.

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21. Raw Blueberry Cheesecake

To be honest, raw cheesecakes are so delicious, I don’t get why anyone eats the unhealthy, mucous-forming dairy based ones at all anymore! This one has three layers of yummy rawness.

Get the recipe here.

22. Raw Peanut Butter Fudge Brownies

Cashews and buckwheat form the base of this tasty dessert, then dates, peanut butter and cacao team together to sweeten things up!

Get the recipe here.

23.  Raspberry Vegan Ice Cream

Vegan ice creams are almost by definition, raw. And that’s a great thing, because there’s a virtual treasure trove of vegan ice cream recipes, and most are super easy to make, like this coco-raspberry version.

Get the recipe here.

Main image: raw vegan burrito bowl. Get the recipe here.

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