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Deli Lunch Salad – Raw & Vegan

Reading Time: 3 minutes

Sometimes I don’t feel like spending too much time in the kitchen and this recipe is perfect for those days. It is based on the idea of ingredients you might include when ordering a sandwich from the deli – only raw and vegan with a twist.

Lettuce, tomato, white onion, alfalfa sprouts, and yellow mustard come together to give that typical deli flavor. Only instead of eating them between two slices of bread, everything is tossed together in a bowl.

There is one other super-important ingredient and you have two options here. This is what brings the whole dish together and makes it a satisfying meal.

To this salad, I added some delicious sweet mangoes. They taste great with tomatoes and white onion and their sweetness balances perfectly with the yellow mustard. There is a reason why honey mustard dressing is so popular. In this recipe, the mustard serves as the dressing and when combined with the juicy tomatoes and mangoes you won’t feel like you need to add anything else.

If you prefer you could substitute the mango with avocado which is just as delicious in its own way. This would also make the salad a bit more substantial due to the healthy fats from the avocado. Or if you like you could even try it with both mango and avocado together!

I had organic yellow mustard but if you have another kind that you like, go ahead and use that. Purists may argue that prepared mustard is not raw – and they’d be right  – but I don’t generally worry about these little things when consumed occasionally. As long as your diet is balanced and you are eating mostly raw fruit and vegetables this will likely have very little impact on your overall wellbeing. I do however recommend you look for gluten-free organic mustard as they sometimes contain vinegar made from grains or GMO corn. I used this one from Natural Value.

I like the mango option for this salad because it keeps it very light and adds a somewhat creamy texture without the need for any added fats – but for best results make sure your mangoes are ripe, sweet, and juicy.

During the day I prefer to limit my fat intake because it keeps my energy more stable and helps me maintain focus and concentration. The early afternoon is when I spend most of my time writing and studying and I’ve found that much easier to maintain with a lighter low-fat diet. I generally leave the higher fat foods like avocado for the evening meal when I have more time to relax and don’t have to do any energy-demanding tasks.

When I created this salad I used a combination of alfalfa and broccoli sprouts but it would also be great with clover, sunflower, buckwheat, or snow pea shoots.

Deli Lunch Salad - Raw & Vegan

Calories: 213.9kcal
Author: Mizpah Matus

Ingredients

  • 2 cups cos or baby romaine lettuce chopped
  • 1 cup mango diced
  • 1/2 cup grape tomatoes halved
  • 1/4 cup white onion sliced
  • 1 cup alfalfa and broccoli sprouts
  • 1 tablespoon organic yellow mustard

Instructions

  • Place all ingredients except mustard into a medium bowl.
  • Drizzle mustard on the top.
  • Toss everything together and mix well.
  • Enjoy immediately.

Nutrition

Calories: 213.9kcal | Carbohydrates: 45.7g | Protein: 5.9g | Fat: 1.7g | Saturated Fat: 0.3g | Sodium: 168.4mg | Potassium: 1019.73mg | Fiber: 8.2g | Sugar: 37.4g | Vitamin A: 11637.5IU | Vitamin C: 127.03mg | Calcium: 87.31mg | Iron: 2.25mg
Tried this recipe?Let us know how it was!

Let me know if you are interested in more fast and simple recipes like this. Do you have any favorite combinations for quick and easy raw meals?

4 comments

  1. 5 stars
    Your creations are like food paintings; makes my mouth water. I love how you combine fresh tropical fruit into your salads. That push and pull of tangy, sweet, sharp and smooth flavors and textures are sensational. Thank you and PLEASE keep adding recipes here. Julieann

  2. It makes me happy every time you post one of these!
    Because I know what it means and I know where it comes from.
    And to share that together from so far away and never having met you in person.
    I am grateful.

    I am tempted to become lonely, as I am strange in the place where I live.
    Few if any truly understand my choices.
    But then suddenly I feel how I am not alone from across time and space.

    Thank you

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