Tag Archives: raw vegan recipes

Raw Tuesday recipes: falafel wraps and strawberry-chocolate parfait

I have been experimenting with the Raw Chef’s falafel recipe. The recipe is delicious as it is, but given the various dietary requirements of various friends and clients, I have developed a number of adaptations. For example, I have replaced the sun-dried tomatoes in the recipe with mushrooms, with very good results. I have also replaced the onion with red pepper. This was also very tasty. The moral of the story is, if you start with a good recipe, you can tweak and adapt it endlessly and it is likely to be delicious each time.

The Raw Chef's falafel patties

I also make the falafel as flat patties, rather than round balls, so it dehydrates faster.

Raw vegan falafel wrap, "unwrapped"

Raw vegan falafel wrap

1/2 batch of the Raw Chef’s falafel (here)

10 smooth spinach leaves, with part of the tough stem removed

chopped plum tomatoes

sprouted lentils

shredded carrot

diced cucumber

raw hummus (see recipe previously posted here)

Instructions: Place a spinach leaf flat in front of you. Break up a falafel patty into a few pieces and put them across the short edge of the leaf. Top with tomatoes, carrots, cucumber, sprouts and a drizzle of hummus. Roll up the leaf around the filling and enjoy. You can use any vegetables you want in the filling, and can also use other types of leaf for the wrap (e.g. cos/ romaine lettuce, swiss chard, etc).

Raw vegan falafel wrap

Sorry for the blurry pictures. I think the camera lens needs a serious cleaning.

Raw vegan strawberry chocolate parfait

Raw vegan strawberry chocolate parfait

sliced strawberries (about 6 per serving)

chocolate mousse (see recipe posted here. Skip the first few ingredients and start with the avocado, since you won’t need a crust)

coconut- cashew whipped cream (see recipe below)

cacao nibs for garnish (optional)

Instructions: Use a wine glass or a short juice class for this. The prettier, the better. Begin with a layer of sliced strawberries, top with a layer of chocolate mousse, then another layer of strawberries, another layer of mousse, one more layer of strawberries and then coconut-cashew whipped cream on top. Top with a few slices of strawberry and cacao nibs for garnish.


Coconut-cashew whipped cream

2-3 Tb Irish moss, washed and soaked

water to blend

meat and water of 1 young green coconut

small handful of cashews, soaked

1 Tb lemon juice

pinch of vanilla

agave or other sweetener, to taste

additional water as needed to blend

Instructions: Begin by blending Irish moss with some water in the blender, until it becomes gelatinous. Then add coconut water and some of the coconut meat in the blender, to form a creamy texture. Add cashews, agave, lemon juice, vanilla and water as needed to blend into a thick cream.


Raw Tuesday recipes: shepherd’s pie and strawberry cream pie

This week’s raw vegan recipes might be slightly less detailed than usual (which is already not that detailed), as they involved a lot of improvisation. That’s the beauty of raw food, after all– you can play around with ingredients to suit your taste, without much risk of messing up the recipe. The shepherd’s pie is not terribly photogenic, either, but I promise, it tastes delicious.

Raw vegan shepherd's pie filling

Shepherd’s pie (serves 4)

Filling ingredients:

8 baby marrows (courgettes/ zucchini), peeled if not organic

8 small carrots, peeled if not organic

1 small onion (optional)

8 baby portabello mushrooms (or other medium-sized mushrooms)

1 red bell pepper

8 plum tomatoes

1/2 head of cauliflower

handful of fresh parsley, chopped

olive oil

lemon juice


herbs and spices: pinch of rosemary, sage, thyme

Filling instructions:

Dice all of the vegetables, toss with olive oil, lemon juice and tamari, and let marinate overnight. If you wish, you can dehydrate the vegetables for about an hour to soften them a bit more. Add chopped parsley and herbs after marinating overnight, and toss to combine.

Topping ingredients:

8 small parsnips, peeled

1/2 head cauliflower

1 cup cashews

salt and pepper to taste

2 Tbsp lemon juice

1-2 Tbsp olive oil

Topping instructions: process all ingredients in food processor or blender until they form the consistency of mashed potatoes. Feel free to add additional herbs and spices if you like.

Assembly: Place vegetable filling into 4 serving dishes. Top with “mashed potato” topping to cover. Garnish with a sprig of parsley or fresh rosemary.

Raw vegan shepherd's pie with topping

Raw vegan strawberry cream pie

crust ingredients

1 cup nuts (almonds or brazil nuts are great), soaked overnight

1/2 cup pitted dates

1/4 cup shredded coconut

pinch of salt

1/2 tsp vanilla

Crust instructions: process all ingredients until a dough forms. Press into a pie tin, or individual tart/muffin tins. Place tins in freezer to set.

Raw vegan strawberry cream pie, with a little bit of puree topping

Filling ingredients:

1 cup strawberries, chopped

1 cup cashews, soaked at least 4 hours

juice of 1/2 lemon

1/4 cup agave (or to taste, depending on sweetness of berries)

pinch of salt

1/2 tsp vanilla

1/4 cup coconut oil, melted

Filling instructions: process berries and cashews in food processor until smooth. Add remaining ingredients and process until smooth, adding a little water if needed. Add coconut oil last and blend until smooth. Pour filling into crust and place in freezer to set.

Topping ingredients:

1 cup strawberries

approx 4 Tbsp washed and soaked irish moss

approx 6 Tbsp water

2 Tbsp lemon juice

2 Tbsp agave (or more to taste)

2 Tbsp coconut oil, melted

Topping instructions: Place Irish moss and water in the blender and blend until a gelatinous paste forms. This may take a couple of minutes. Add lemon juice and agave and blend until combined. Add strawberries and blend until pureed. Add coconut oil and blend until mixed.

Spread topping over filling and return pies to the freezer to set. They can be stored in the freezer and defrosted before eating, or stored in the refrigerator.

Raw vegan strawberry cream pie

The strawberry cream pie is truly delicious! If another fruit is in season, you could substitute it. Mango would be delicious, or passion fruit (granadilla, which would need to be strained for the filling), or even kiwi if you don’t mind a green pie.

Raw Tuesday recipes: tabbouleh and cranberry orange bars

These recipes are easy, yet very rewarding. The tabbouleh is quite hearty, especially with the addition of sprouted lentils. Traditional cooked tabbouleh is made from bulgur, but for the raw version we use….you guessed it… parsnips to replace the grain. They are a little on the sweet side, but the lemon juice and parsley help to balance out the flavour. You can also use cauliflower in place of bulgur, but I find it a little bitter.

And who doesn’t love the combination of almonds, cranberry and orange? Enjoy!

Raw tabbouleh with sprouted lentils

Raw vegan tabbouleh recipe (serves 3-4)

2 parsnips

small handful of macadamia nuts

juice of 1/2 lemon (more to taste)

dash of ground coriander

olive oil

Himalayan salt and fresh ground pepper

handful of fresh parsley, chopped

1 large tomato, chopped

1/2 cucumber, chopped

handful of sprouted lentils (optional)

Instructions: Peel parsnips, cut into chunks and process in food processor until they are the size of rice. Add macadamia nuts and pulse until mixed in. Transfer to a bowl.

By hand, stir in olive oil, lemon juice, spices and the rest of the ingredients. Voila! Dinner is served.

raw cranberry orange bar

Raw cranberry orange bar recipe (these are a twist on Ani Phyo’s lemon bars)

1 cup almonds, soaked overnight

3/4 cup pitted dates

juice of 1/2 to 1 orange (depending on how juicy it is)

zest of 1 orange

1 tsp vanilla

pinch of salt

scant 1 cup shredded coconut

large handful of dried cranberries

Instructions: Process almonds in food processor until ground. Add dates, orange juice and zest, vanilla, salt and coconut and process until a dough forms.

By hand, stir in dried cranberries. Press mixture into an 8-inch square baking pan (or 2 small loaf pans). If you sprinkle a little dried coconut into the pan first, it’s easier to get the bars out later.

Let set at least 1 hour in the refrigerator.  I really struggled to wait that long to have a taste.